NUTRITION AUTHOR
Coach Kati Epps
SWAP THIS FOR THAT n Ditch the junk for a satisfying substitute.
W
hile many of us wish we could wave a magic wand over a donut or slice of layered, chocolate cake and make it healthy, unfortunately that’s not the case. But, while we don’t have magic wands, we do have healthy and just as tasty alternatives. This is the ultimate quest of the nutrient-, calorieand macro-minded chef. How can Italian, Tex-Mex or a favorite Asian flavor be transformed from its original version to one that fits a clean-eating lifestyle? The answer is surprisingly simple: swap some ingredients! It is common for people to assume that when they are eating healthy, they must cut out the foods they enjoy. To some, a healthy diet means “no more pasta, no more chips and salsa, no more chocolate,” and “bland, boiled and blah,” — this is simply not true. A lasting lifestyle change is created by making choices, some substitutions and learning to eat more items that are highly nutritious — and still incredibly yummy. It is also common for people to believe eating clean and nutritious foods takes hours and hours of preparation. While weekly meal prep can keep a person
MARCH 2021
on track with their nutrition goals, it may become overwhelming with time, dishes, storage and travel. The easier the food is to swap, the more likely the habit will stick.
What are the best ways to do it, with the least amount of work?
• Make your own pasta: Using a vegetable pasta/ spiral cutter, a sweet potato or zucchini can become the base for your favorite pasta dish to pump up your vegetable intake. • Air fry everything: There’s a reason these are so popular right now — it’s easy with minimal clean up. Using an air fryer, you can crisp up veggies, make juicy chicken nuggets or add a side of Frenchfried potatoes without the excess oil and extra fat! • Pack in protein: Add a scoop or two of protein powder to your pancake mix, favorite bread recipe or your morning coffee for some increased musclebuilding and fat-burning potential. • Build a bowl: Removing the tortilla, bun or bread from a meal and replacing it with mixed greens
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