Our best healthy alternatives to enhance your plate

Before I share with you my best healthy alternatives for your snacks and meals, I’d like to shed some light on the term “healthy alternatives”. Too often, when people look for healthy alternatives, they aim to find ways to cut calories and/or fat and/or sugar from their favorite recipes. However, the association between health and “fewer calories/fat/sugar” troubles me as a nutritionist. Surprised?

Nutrition and health: the importance of a broad vision

It’s important to look at health overall, and to consider its other aspects: psychological, social, financial, emotional, etc[1]. Clearly, eating habits have a significant role to play, but there are also many other factors to consider[2]. What’s more, the impact of eating habits on health is determined by much more than just the amount of calories/fat/sugar consumed[3]. Fiber intake and the pleasure of eating are key factors in a diet that promotes overall health[4]. That’s why I’ve incorporated these two aspects into the healthy alternatives I propose. 

Favorable alternatives to healthy options

Here are some of my best healthy alternatives, good for different aspects of your health! Here are some ideas for substitutions to suit your personal preferences.

HOW TO REPLACE:

Rice as a side dish

• with bulgur;
• a freekeh meal bowl;
• millet pilaf;
• barley with mushrooms or orgetto (a barley risotto);
• or Greek-style sweet potatoes (skins on) for a little extra fibre and/or simply for a change!

Peanut butter as the primary breakfast protein

• With sliced turkey or ham in a tortilla wrap;
• black beans in a prepped-ahead breakfast burrito or Mexican breakfast bowl;
• hard-boiled eggs or prepared mini-quiches;
• a bowl of warm quinoa (instead of oatmeal) with your choice of toppings;
• smoked salmon on a bagel;
• seitan for a breakfast sandwich with an English muffin;
• firm scrambled or silken tofu in a smoothie for variety and longer-lasting satiety.

Store-bought chewy bars as a snack

• with roasted edamame;
• soybeans;
• legumes or lupins;
• chia pudding with fruit;
• and other more nutritious ready-to-eat snacks for a little extra fiber and longer-lasting satiety.

Store-bought dressings and sauces

• flavored vinegars and oils;
• homemade frozen pesto;
• roasted red peppers in the blender;
• a blend of plain Greek yogurt and mayonnaise;
• homemade rosé sauce (with Quark and tomato coulis) for its simplicity and lower sodium intake without sacrificing taste.

How can we improve our vegetable intake?

• Enhance the taste of vegetables with different seasonings (pepper and lemon, fresh herbs, smoked chipotle, etc.);
• dare to explore different prep methods (hot-air fryer, grilled on the BBQ, sous-vide, on the grill, in a sauce, etc.);
• Increase variety by trying a new vegetable from time to time;
• add a dip;
• use canned or frozen vegetables for meals in a hurry;
• turn them into soups or stews;
• make fries or vegetable purées out of them;
• prepare a green salad in advance (without the dressing to prolong storage life) or a vegetable salad for the week, thus increasing your vegetable intake and the pleasure of eating more fiber.

Remember: health has many equally important facets. Eating habits and healthy alternatives to snacks and meals should aim not only to feed your body, but also to satisfy the senses and other needs (emotional, psychological, social, etc.). Don’t hesitate to call on our team of nutritionists to help you incorporate this vision of health into your eating habits!

[1] Gouvernement du Canada (12 mars 2024). Les neuf dimensions de la santé et du mieux-être : une approche globale au bien-être. Consulté le 30 juillet 2024.

[2] Institute for Clinical Systems Improvement. Going Beyond Clinical Walls : Solving Complex Problems, octobre 2014.

[3] Mente A. et coll., Eur Heart J, 2023.

[4] Gouvernement du Canada (modifié le 29 juillet 2024). Guide alimentaire canadien. Consulté le 30 juillet 2024.

Our best healthy alternatives to enhance your plate is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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