Читать книгу Skinnytaste Cookbook - Gina Homolka - Страница 25

Replace White with Whole Grains

This one simple swap – replacing refined white bread, pasta and rice with whole grains – will increase the amount of fibre and antioxidants you get each day. Plus, whole grains take longer to digest so they keep you feeling fuller, longer. Experiment with different varieties of rice and pastas or try some new grains, such as quinoa, farro, barley, bulgur, wheatberries, spelt and more.

Opt for Healthy Oils

Say hello to a variety of heart-healthy oils: rapeseed, olive and groundnut oils are high in monounsaturated fats, while sunflower and sesame oils are high in healthy polyunsaturated fats.

Stock Up on Whole-Grain Cereals

Skip the sugary cereals and instead load up on a variety of fibre-rich whole-grain cereals. Go for oats and granola, or try using quinoa in place of your porridge.

Buy Beans and Legumes

Dried or canned beans and legumes are not only economical, they’re also a perfect store cupboard staple because they keep for a while and can be used in a variety of dishes. They’re a smart buy for health: they’re high in fibre and protein as well as B vitamins and iron.

Sweeten Smartly

Less refined sweeteners, like raw sugar, raw honey and pure maple syrup, contain more antioxidants and give your blood sugar a gentler rise. Still, you’ll want to sweeten smartly because these more natural sweeteners are high in calories, so use them sparingly.

Be Prepared for a Snack Attack

Toss all those salty fried snacks and instead opt for raw or dry-roasted nuts, like almonds, peanuts, cashews and walnuts. A handful of nuts is a fibre-rich snack that’s high in healthy fats. Combine them with dried fruit and whole-grain cereal to make your own trail mix. You can also stock up on nut butters, baked tortilla chips, whole-grain crackers, air-popped popcorn, dark chocolate and fresh fruit (on the counter or in the fridge) so you always have healthier snack alternatives on hand.

Bottom line: having a properly stocked kitchen can help set you up for success. In fact, when your cupboards, fridge and freezer are loaded with the right ingredients and products, healthy eating becomes a breeze.