Unhealthy Foods You Can Replace with Healthier Alternatives

Many of us want to live healthier lives, and one of the best ways to do so is by making small but impactful changes to our diets. This involves replacing certain unhealthy foods with more nutritious alternatives. By doing so, we can significantly reduce the risks of various health issues such as cardiovascular disease, cancer, and chronic kidney disease.

Replacing Animal Protein with Plant Proteins

One of the most effective changes you can make is to replace most of your animal protein with plant-based proteins. Plant proteins come from sources like legumes, nuts, seeds, and whole grains, and they are associated with numerous health benefits. Here are some delicious and healthy ways to incorporate plant proteins into your meals:

Roasted or Boiled Chana Chat

Roasted or boiled chana (chickpeas) Chopped tomatoes, onions, capsicums (bell peppers), and cucumbers Paneer (Indian cottage cheese) and berries Chopped dry fruits Salt, black pepper, and lemon juice

Poha with Lots of Vegetables

Poha (flattened rice) Large variety of vegetables Very little oil Green chutney

Moong Dal Chilla with Paneer Stuffing

Moong dal (split green gram) Paneer stuffing

Falafel with Hummus Made with White Chole

Falafel Hummus made with white chole (chickpeas)

Replace Sugary Treats with Whole Foods

Another important change is to replace sugary treats and chocolates with whole foods like dates. Dates are not only sweet but also provide natural sugars, fiber, and essential nutrients. Here are some suggestions:

Multigrain Daliya with Lots of Vegetables

Multigrain daliya Lots of fresh vegetables

Dal/Rajma with Brown Rice

Dal (lentils) Rajma (black beans) Brown rice

Multigrain Chappati with Vegetables

Multigrain chappati Various vegetables

Understanding Unhealthy Foods

It's important to understand that “unhealthy’ is not just a blanket term for certain foods. Often, it's simply a matter of how these foods are prepared or consumed. For example, a Indian samosa can be unhealthy, but it doesn’t have to be. If we bake the samosa and fill it with chicken, vegetables, or eggs, it can be a much healthier option.

Defining “Unhealthy Foods”

Many foods that are typically labeled as unhealthy, like French fries, potatoes, or even carrot juice, can actually be nutritious. The issue is often not with the food itself, but rather with how it is prepared or consumed. For instance, a large serving of French fries has around 20-25 grams of fat, which can be a concern if consumed regularly. However, six servings a day of French fries is highly unrealistic. Similarly, while a large serving of French fries contains around 300-350 mg of salt, which can be excessive, 2000 mg of salt a day is too much. The key is to consume these foods in moderation and avoid overconsumption.

Other than that, frying and excessive salt are not the only factors that make foods unhealthy. The real issue is often our bad eating habits rather than the foods themselves. Instead of blaming ourselves for our poor diet choices, it is more productive to focus on making healthier choices and developing better eating habits.