Healthier Food Options By Ebi Pere


Firstly, I would like to wish y’all a happy new year. Last year had its ups and downs but thankfully, we made it. God ushered us into the new year.
Now, let’s go to what we have for today, ‘healthier food options’. I know after the new year and Christmas celebration, we’ve gained weight or should I say extra calories. From the fried meats, to the soft drinks and even the mayo we add to our coleslaw. We’ve added ‘body’. We all know too much of everything is not good, and in this case, calories.The effects are numerous;
• From cardiovascular diseases, to diabetes, cancer, obesity, atherosclerosis ( a condition in which the blood vessels have been clogged or hardened by fatty deposits, usually cholesterol) and so many other diseases.
We all know there was a time were most of all these diseases were common among the elderly, but nowadays, it’s rampant among teenagers and even children. Question is why?
Of course there are so many reasons but one major one is our eating habits.
And that’s why I’ve decided to talk on healthier food options. So, without much ado, let’s get to it:

  1. Smoothies, milk shakes and homemade juices instead of sodas and soft drinks : without added sugar of course. Smoothies are both delicious and nutritious at the same time. You can use a variety of fruits and even learn some recipes. You could add low fat, non fat or Greek yogurt, skimmed milk or non dairy milk such as almond milk. Homemade juices are the best, they’re fresh, nutritious and even better without a ton of sugar and preservatives.
  2. Grilling or roasting instead of frying: We don’t necessarily have to fry our meat or fish all the time. You know the oil adds more calories. Instead of frying, try grilling. It almost has the same effect, you know in terms of taste and appearance. And the best part is that it gets rid of excess fat. How?? Because in the process of grilling, the fat comes out. It’s now like using the fat in the meat to fry it, killing two birds with one stone huh.
  3. Dried and grinded dates or honey instead of sugar: try dates, they’ll definitely satisfy your sweet tooth. As sweet as it is nutritious . Honey also is very sweet with a ton of added benefits.
  4. Mashed avocados, light or non fat mayonnaise instead of regular mayonnaise: do you know mayo is loaded with fat, calories and salt? Surprising thing is it contains no protein, fibre, vitamin A and C, iron or calcium, just high in fat. Instead of using this, try mashed up avocados, as yummy as they’re nutritious.
  5. Greek yogurt or low fat plain yogurt instead of yogurt with whole milk; when you come across recipes that calls for yogurt, substitute it for greek yogurt. It may not be as sweet, but it’s healthier.
  6. Lean or extra-lean ground beef, ground chicken or turkey instead of regular ground beef*: chicken and turkey are examples of lean meat, meaning they have less fat. If you chose to go for beef, go for the part that’s not fatty. And like I say, homemade is the best, make your own ground meat, toss it in the freezer and you’d be glad you did. It comes in handy for a lot of recipes such as; meatballs, meat pies, small chops, stews, sauces and even pasta etc.
  7. Turkey dogs instead of hot dogs: all things lean meat people!!
  8. Whole wheat flour instead of white flour: whole wheat flour is healthier because it involves grinding the entire wheat kernels into powder, meanwhile the white flour removes the most nutritious parts, the bran and the germ. Whole wheat flour is a good source of protein, fibre and a variety of vitamins and minerals.
  9. Brown rice instead of white rice: brown rice is a whole grain that contains the bran and the germ. These parts provide fibre and a variety of vitamins and minerals. Most of these nutrients are not found in white rice as the bran and germ has been removed.
  10. Whole grain bread such as wheat instead of white bread: we’re talking whole grain. As you might have deduced from the previous points above, whole grains are processed with their bran and germ intact. I know whole grain bread like wheat bread may not be as sweet as the white bread, but it’s a healthier option, and your health is more important.
    The benefits may or may not be immediate, but trust me, making these changes would have a huge impact on your life .
    In conclusion, being healthy is more than a diet, it’s a lifestyle. Combine it with regular exercise and smart habits such as avoiding alcohol, smoking, using hard drugs etc and watch your body glow, inside and out, literally.
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