It can be challenging enough battling with fussy family members to all eat the same meals, never mind healthy ones. Luckily, there are straightforward and tasty tricks to ensure that you and your loved ones can tuck into delectable dishes without worrying about the health implications. We’re going to look at some of the ways you can incorporate healthy alternatives into your normal family routine without them even noticing!
Manage meat intake: Red meats (beef, lamb and pork) are often a staple of our diets; they fill our sandwiches, our burgers, our plates, and our stomachs, but too much can increase the chances of things such as heart disease and cancer.
- Replace red meats with leaner alternatives such as chicken, turkey, and fish, which contain a lower overall fat content.
- Moderate your intake with one or two “meat treat” days per week, when you and your family can enjoy burgers and bacon guilt-free.
- Incorporate vegetarian meals into your diet plan. Try things such as beans, lentils, and chickpeas, which can bulk up recipes where meat would normally take center stage. If you’ve been eating meat for a long time and aren’t sure where to start when it comes to veggie recipes, check out popular YouTube channels such as Hampton Creek, which offer ideas and guidance on the best ingredient combinations.
Dress to impress with salads: Traditionally, salads go hand-in-hand with dieting. They’re our go-to menu choice when we’re watching our waistline and carefully counting our calories. Nonetheless, even salads can include hidden health risks; for instance, many bottled salad dressings are high in fat and sugar, while watery leaves such as iceberg lettuce lack the vital nutrients we need.
- Make the dressing yourself! Mix extra virgin olive oil (which is good for the heart) with tangy balsamic vinegar and a squeeze of lemon juice.
- Choose dark leafy greens over leaves such as lettuce and romaine. Spinach, watercress, and kale are great for the heart and packed with a multitude of minerals and vitamins, including folate, iron, and fiber.
- Replace cheese with avocado, tofu or protein-rich nuts such as cashews, pistachios, and almonds to add an interesting element to an otherwise bland salad.
Despairing over dairy: Dairy products can be a great source of calcium and protein, which is especially important for growing children in any family, but they can often be high in salt and fat.
- Cut out whole fat milk and replace it with reduced fat or skimmed milk.
- You could go one step further and replace your animal milk consumption altogether with plant-based milk alternatives such as soy, almond, and rice.
- Rather than using a whole egg in cooking or baking, simply use the whites as the yolk is high in cholesterol.
Fixing your sugar fix: It can be extremely difficult to banish the sweet things in life (especially with candy-loving children), but you don’t have to deny you and your family delicious desserts. There are lots of healthier options around, which means you get to sate your sweet tooth without compromising your health.
- If you’re baking a cake, use whole-wheat flour instead of processed white flour. Whole-wheat products are higher in fiber, which is beneficial for the digestive system and will keep you fuller for longer, so you’ll be less inclined to snack.
- Instead of sugary desserts, why not dish up a bowl of Greek yoghurt with fruit? It’s particularly beneficial for aiding digestion and is brimming with probiotics.
- Make your own ice cream with frozen bananas; put them into a food processor, add a bit of cocoa powder to the mix, and voila – a yummy take on chocolate ice cream!
They say home is where the heart is, so it makes sense to keep you and your family’s hearts happy and healthy with these wholesome alternatives.