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Healthy Eating

The Ultimate Cheat Sheet On Food


Finding new ways to stay healthy can often be as clear cut as the option between choosing a salad in place of fried potatoes for your side dish. But what do you do when you have to choose between two healthy selections? Check out these superior foods that you should be eating in place of other less beneficial items.

healthy eating

Taking Out Egg Yolks

Did you realize that by removing the yolk from your egg at breakfast will help you cut out 5 grams of saturated fat? Additionally, eating a single egg yolk can add approximately 200 milligrams of cholesterol to your daily nutritional values. Egg yolk does contain some impressive vitamins and nutrients including choline, biotin, vitamin A, vitamin E, and selenium. So if want to gain these nutrients while limiting your saturated fat and cholesterol intake, keep only one yolk in your next egg dish while maximizing your use of egg whites.

Using Kale Instead of Lettuce

Lettuce has its share of nutrition including good amounts of phosphorus, calcium, magnesium, and protein. Kale, on the other hand, ups the ante here. The darker leafy green is higher in calcium, and additionally it contains good amounts of iron, folate, riboflavin, dietary fiber and thiamin. Kale is also high in copper at 14 percent daily value, unlike lettuce that only contains 1 percent copper. As already noted, you can absorb the vitamins and minerals in kale much better than you can absorb them in lettuce. When comparing these two nutritionally across the board, you can see that choosing kale over lettuce is the healthier option.

Choose Smoothies over Juicing

Blend up a green smoothie with the likes of kale, spinach, almond milk, coconut water, assorted fresh fruits, and seeds. The bevy of green smoothie recipes available show the popularity of this health trend. However, some say that juicing is better because you intake more of your vitamins and minerals. The problem with juicing is that you also remove the insoluble fiber and plant matter that makes digesting a green smoothie more filling than that of a glass of juice. Stick with the smoothies, and save time with cleaning out that monstrosity of a juicing machine after every juicing session.

Watch Your Nitrate Intake

All prepared meats including those deli cuts at healthier fast food restaurants contain nitrates. These are a kind of preservative that has been linked to cancerous cells. While you may think choosing that subway sandwich over a burger is the healthier option, the nitrates negate that theory. Cut out the meats in your next cold sandwich, or replace turkey, ham and chicken with tuna or veggie sub. Your arteries will thank you!

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