Healthy Everyday Food and Drink Alternatives

Sugary cereals, white bread, sodas, granola bars, and energy drinks are examples of foods and beverages that many people drink every day. While these items may be convenient and delicious, they can be harmful to your health if consumed regularly. 

Healthy Alternatives

Fortunately, many healthier alternatives to these items are easy to buy or make at home. Here are 8 healthy everyday foods and drinks.

Coffee Creamer

Creamer makes coffee smooth and sweet and comes in a variety of delicious flavours like pumpkin spice and peppermint mocha. However, it often contains added sugar, often in the form of high-fructose corn syrupa sweetener with some negative health effects, such as increasing the risk of weight gain. Additionally, many coffee creamers contain artificial colours, preservatives, and thickeners such as carrageenan.
For a dairy-free, limited-ingredient, low-sugar cream alternative, use these simple but delicious recipes:

• 1 400 cans of full-fat or low-fat coconut milk
• 1 tablespoon 15ml maple sugar
• 1 teaspoon 5ml vanilla extract
  Place the ingredients in a bottle or glass jar and shake. Store in the refrigerator for up to 1 week, or freeze in ice cube trays for longer storage. If you want to try other flavours, try adding a little cinnamon or coconut extract. Add a spoonful of pureed pumpkin and a pinch of pumpkin pie spice for a seasonal twist.
  Shake your creamer well before use.

2. Soda Water

The negative health effects of soda and other sugary drinks have been proven through years of scientific research. For example, soda can increase your risk of diabetes, obesity, fatty liver disease and metabolic syndrome, a group of conditions that includes high blood pressure and elevated blood sugar. While many people believe switching to diet soda is the best option, it may also increase the risk of conditions like metabolic syndrome and stroke. If you drink soda regularly, try other sodas:

Fill with sparkling water: Add your favourite fruit slices to a bottle of sparkling water for a delicious and healthy soda alternative.
Sparkling green tea: If you're craving a caffeinated drink, sparkling green tea brands like SOUND or Minna contain much less sugar than soda. You can use this recipe to make your own as well. 
Kombucha. To increase the health benefits of probiotics, drink a cup of low-sugar kombucha. The turmeric flavour contains only 10g of sugar per 415ml. Remember, plain water is your best option for staying hydrated throughout the day.

Sugary Cereals

For many people, a bowl of oatmeal is a morning staple. While some options are better than others, most cereals tend to be high in sugar and low in macronutrients like protein and fibre. Additionally, sugary cereals marketed to children often contain high fructose corn syrup and artificial food dyes like Red 40, which may be linked to behavioural problems in sensitive children.
For a healthier option, choose one of these high-protein, high-fiber breakfast options:
Oatmeal: Oatmeal is a natural cereal that is rich in fibre and protein. Try using regular, rolled or steel-cut oats and nutritious toppings like berries, nuts, unsweetened coconut and nut butter.
Pudding: For a slightly sweet, but fibre-packed kid-friendly meal, try this delicious, high-protein pudding recipe.
Yoghurt Parfait: Greek yoghurt, either full or 2%, combined with unsweetened coconut, crumbled almonds, and fresh berries is a satisfying breakfast alternative.

West wheat oatmeal no-cook ready-to-eat five-grain meal replacement pure oatmeal 1000g*2 barrels

Cereal Bars

Granola bars are a snack food option for many people. On the other hand, additional sugar and other sweet components, like chocolate chips or candy coating, are present in the most often consumed granola bars. Still, several brands have healthy options. Thunderbird, RX, Pure Elizabeth and Autumn's Gold granola are a few examples of using whole foods that are rich in protein and fibre. Alternatively, you can try a homemade granola bar recipe, like this one. It's low in sugar and uses healthy ingredients like nuts, oats, seeds, coconut and dried fruits.

Energy Drinks

People looking for a quick boost to boost their day often turn to energy drinks. While these drinks can improve focus and concentration, most contain high amounts of sugar and stimulants. These drinks have the potential to harm the kidneys and cause fast heartbeat if taken in excess. Many unsweetened, caffeinated beverages are great alternatives to energy drinks, providing a refreshing boost without unwanted side effects. These include green tea, black tea, oolong tea, large-leaf tea and coffee. They may provide other benefits as well. For example, green tea is rich in antioxidants, which may promote heart health and help lower blood sugar levels. To stay alert and focused, you can also make other lifestyle changes, such as getting more sleep, eating healthily, and reducing stress. This way, you don't have to rely on stimulants.

French Fries

Chips have a salty taste and crunchy texture, making them a very satisfying snack. On the other hand, freshly cut vegetables like daikon, cucumbers, carrots, celery, and radishes also have a delightful crunch.  What's more, they are rich in fibre, vitamins, minerals and antioxidants. Pair your veggies with a nutritious dip like guacamole, hummus, or black bean dip for a flavour-packed snack.
Here are some healthier alternatives:
Kale Chips: Low-calorie yet nutrient-dense kale chips come in a variety of flavours. This recipe can also be used to make your own cheesy kale chips. 
Beet Chips: Beets are brightly coloured vegetables that have several benefits, such as reducing inflammation and promoting heart health. They taste great when made into nutritious, crunchy chips.
Roasted Chickpeas: Chickpeas are rich in fibre and magnesium, a mineral important for blood sugar control and nerve function. Follow this recipe for crispy chickpeas that are a perfect chip alternative.
In the oven, you can also make healthy chips out of plantains, courgettes, parsnips, eggplants, carrots, and radishes. Additionally, by baking potatoes or sweet potato slices, you can create a healthier alternative to stocking up on purchased potato chips, which are often high in calories, oil, and salt.

Bread

Many people prefer soft, pillowy white bread to hearty breads like whole wheat or rye. However, like all refined grain products, white bread has little nutritional value because it is low in fibre, protein, vitamins, minerals and antioxidants. Therefore, switching to more nutritious foods can improve your health. If you're looking for healthier bread, choose whole-grain, sprouted types such as Ezekiel Bread. It is rich in protein and fibre, and the sprouting process may increase the availability of certain nutrients and reduce the impact of bread on blood sugar levels.
Additionally, there are lots of delectable grain-free options available, such as: 
Sweet Potato Toast: Thin slices of toasted sweet potato are a great alternative to white bread. Sweet potato toast is not only nutritious but also versatile since it can be served with just about any topping.
Swiss or lettuce wraps: Wrapping sandwich ingredients in a Swiss lettuce or lettuce leaf can significantly reduce calorie intake. These leafy green vegetables are also rich in vitamins, minerals, and antioxidants.
Portobello mushroom caps: Portobello mushrooms are rich in nutrients such as B vitamins, fibre and selenium. Also, they are low in calories.
Buttered pumpkin toast, cauliflower bread, flax bread, and 100% rye bread are other healthy options you can use in place of white bread.

Candy

Enjoying something sweet once in a while is very healthy. Still, regularly eating sugary foods like candy can increase your risk of obesity, diabetes, and heart disease. Still, it's simple to make or purchase a lot of natural sweet alternatives. these include:
Dried Fruits: Dried fruits are a concentrated source of sweetness and have more nutritional value than candy. Try swapping the candy for a handful of unsweetened dried strawberries, mango or apple.
Energy Balls: Homemade energy balls are packed with nutrients. Try this recipe that balances something sweet with something rich in protein.
Dark Chocolate Covered Fruit: Another guilt-free way to sate your sweet tooth is to dunk naturally sweet treats like strawberries or banana slices into antioxidant-rich dark chocolate.
Smoothies, yoghurt parfaits, and fresh fruit with nut butter are some other healthy options if you're trying to cut down on sweets.

Summarize:

As you can see, making healthy swaps for everyday foods and drinks can be easy and delicious. Additionally, eating more whole foods and reducing calorie-dense, nutrient-poor foods can greatly enhance your general health.  When you're craving a snack or preparing your next meal, try some of the delicious alternatives listed above.