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M A R C H 2 0 1 7
TOP 5 HEALTHY
FOOD
SUBSTITUTIONS
 
CREATED BY
DR. JENSON MAK
Although the New Year may be over, it’s never
too late (or too early) to start your New Year’s
resolution of becoming heal...
By substituting these
simple, everyday foods,
for ingredients that
typically make your
meals unhealthy, you
can enjoy all ...
1 BLACK
BEANS
The legumes are considered one of
the healthiest foods for your body,
as they are packed with protein and
fi...
2 OLIVE OILThe ever so popular
mediterranean diet has caused
many to switch their diets for
optimal health, and olive oil
...
You’ve heard about the health craze
all over. Greek yogurt is not going
anywhere thanks to its high nutritional
benefits. ...
Wine is also considered part of the
mediterranean diet. Known as the Drink of
the Gods, the ancient drink comes with
more ...
5 APPLESAUCE, DATES & CINNAMON 
There’s nothing evil about sugar, spice, and everything nice in
those beautiful iced cupca...
Thank you for viewing!
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Top 5 Healthy Food Substitutions

Check out these 5 simple dietary substitutions to make your meals healthier!

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Top 5 Healthy Food Substitutions

  1. 1. M A R C H 2 0 1 7 TOP 5 HEALTHY FOOD SUBSTITUTIONS   CREATED BY DR. JENSON MAK
  2. 2. Although the New Year may be over, it’s never too late (or too early) to start your New Year’s resolution of becoming healthier for the sake of your body. If you typically don’t spend your time experimenting with foods in the kitchen, then you won’t know about the healthy substitutes that you can use in your cooking.
  3. 3. By substituting these simple, everyday foods, for ingredients that typically make your meals unhealthy, you can enjoy all the foods you love while contributing to the overall health of your body.      
  4. 4. 1 BLACK BEANS The legumes are considered one of the healthiest foods for your body, as they are packed with protein and fiber.   Substituting black beans for flour in your baking dishes will allow you to maximize your nutrition without noticing a taste difference. Wherever a recipe calls for a cup of flour, use a cup of black beans, well drained and mashed. 
  5. 5. 2 OLIVE OILThe ever so popular mediterranean diet has caused many to switch their diets for optimal health, and olive oil plays a key part. Olives are one of the oldest food sources known to mankind, including one of the healthiest. Olives are filled with OMega-3 fatty acids that your body needs to function properly. Instead of using the typical vegetable oil, opt it for olive oil.
  6. 6. You’ve heard about the health craze all over. Greek yogurt is not going anywhere thanks to its high nutritional benefits. Greek yogurt is packed with high protein, and less sugar, sodium, and fat compared to regular yogurt. Greek yogurt is also great for substitutes. Instead of using mayo or sour cream in your daily cooking, plain greek yogurt will make your meals much more nutritious without a taste difference. GREEK YOGURT 3  
  7. 7. Wine is also considered part of the mediterranean diet. Known as the Drink of the Gods, the ancient drink comes with more health benefits than any other alcoholic drink out there. For one, many studies have shown that wine can play a role in preventing depression and anti-aging due to the high amount of antioxidants made with the drink (with moderate consumption). It’s also a great drink to sip when out at the bar with friends or relaxing at home, as wine is significantly lower in calories compared to sugary and sweet cocktails.  WINE4  
  8. 8. 5 APPLESAUCE, DATES & CINNAMON  There’s nothing evil about sugar, spice, and everything nice in those beautiful iced cupcakes and luscious chocolate cakes, right? Wrong. Many experts have found that sugar can actually become as addictive to humans as some drugs. Sugar is responsible for obesity, diabetes, and heart diseases, as it converts to fat in our bodies. One old fashioned trick is to substitute applesauce in recipes that call for sugar. This also allows your item to become more moist. Another trick is to add dates to recipes that call for sugar. Dates are naturally sweet, so you won’t notice the taste difference. Cinnamon is also a great spice to substitute sugar for. 
  9. 9. Thank you for viewing!

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