Smart Food Swaps More Nutrition and Less Giving Up

Have you ever had the feeling that a lot of healthy nutrition advice refers to “less”, “give up” and “take away”?”Reduce your fat and sodium intake, avoid high-calorie foods and reduce portion size” are commonly used tips when trying to lose weight or improve your diet. But health experts agree that proper nutrition not only means giving up bad habits, but also giving food a higher nutritional value.

“Instead of focusing on things that you should not eat, focus on a rich exchange of nutrients,” says Don Jackson Blatner, a graduate nutritionist. “Some simple substitutes that I tell my clients about include replacing white bread with whole grains, replacing high-fat sources of protein with low-fat sources, and replacing your regular foods, such as eggs or cereals, with more nutritious varieties.”

Here are the five best food-sharing options for you, Blatner, who limit your diet to improved nutrition without any desire to give up anything:


Try to spread the avocado on sandwiches and use it as a base for homemade dressings. According to the California Avocado Commission, one tablespoon of mayonnaise contains 90 calories, 10 grams of fat, 5 milligrams of cholesterol and 90 milligrams of sodium, but no potassium or fiber. In comparison, 2 tablespoons of fresh avocado contains only 50 calories, 4.5 grams of fat (usually useful), no cholesterol or sodium, 150 milligrams of potassium and 2 grams of fiber.

Try eggs with excellent nutritional properties. Although all eggs are high in protein, the best eggs in Eggland contain twice as much omega-3 and three times as much vitamin B12 as regular eggs – two nutrients linked to heart health. In addition, they contain 25% less saturated fat, five times more vitamin D and 10 times more vitamin E than in ordinary eggs.


While carbohydrates are essential to feed your brain and muscles, many popular food sources such as white rice are free of them. Cauliflower can be a simple substitute for rice. This white vegetable contains a lot of fiber, protein, potassium and vitamin C. To replace rice, it is enough to crush the cauliflower in a food processor for a few seconds until it reaches the desired consistency.


The crunch of fried foods is tempting, but you can get the same crunch in a much more rewarding way. Instead of rolling the chicken or fish in breading and putting them in a hot oil bath, use chopped nuts. Nuts contain useful fats, protein and fiber, and when baked in a hot oven (about 400-425 degrees Fahrenheit), the proteins coated with nuts become crispy and tasty. Try chicken sticks with nuts today!


Americans love beef and eat about 25 billion pounds a year, according to the US Department of Agriculture. But depending on the quality and cut you buy, beef can contain a lot of fat and cholesterol. Lentils can be a very nutritious source of protein, which can be used practically anywhere where minced meat is used, including burgers, meatloaf and taco stuffing. Lentils are naturally low in calories and low in fat and contain fiber, protein and potassium.

Replacing foods that are aimed at increasing the beneficial nutrients, rather than reducing the amount of things that you do not need, can be useful and tasty. Try this recipe from Eggland’s best to start your new lifestyle on the principle of “the more, the better”.

Using the best Eggland products in the recipe will not only provide you with excellent nutritional value, but can also benefit from it. On the occasion of his 25th birthday, the brand is looking for photos of gourmets with eggs as part of the EB Foodtography competition. You can familiarize yourself with the official rules and participate on the site . And don’t forget to sign up to receive the latest health news, exclusive promotions and delicious recipes by email every month from Eggland’s Best.

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