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eat well switch hits We’re always looking to accomplish more with less – so what if you could do that with your diet? A few simple food swaps with your usual standbys will ensure you get more of the nutrients you need every day. These are our top five most efficient upgrades – ready to make the switch? the swap spinach for kale Kale is a good source of vitamins A and C, fibre, folate and calcium and contains protective phytochemicals. Use this leafy green where you would spinach – steam or sauté it, add it to soups and pasta. the swap white potato for sweet potato How’s this for a sweet surprise: the sweet potato is actually lower in calories (100 cals) than its pale-fleshed friend (130 cals). Plus it contains beta carotene, an antioxidant found in deep orange and green fruits and vegetables that has been linked to the prevention of certain cancers. the swap canned tuna for canned salmon Salmon is an excellent source of protein and zinc, and it also contains high levels of omega-3 fatty acid, which helps support the brain, heart and immune system. the swap dry cereal for oatmeal Oatmeal is a whole grain that is naturally high in fibre and low in fat, salt and sugar. Soluble fibre satisfies, helps stabilize blood sugar and lower elevated cholesterol levels. Opt for plain, regular (as opposed to instant) oats, and add flavour with fruit and spices. the swap milk chocolate for dark chocolate As if you needed another reason to enjoy it: research shows that eating dark chocolate (70% cocoa or higher) daily may help lower the risk of heart disease and stroke by decreasing heart-related inflammation. Go easy – 1 oz (30 g) a day is all you need to reap the sweet benefits. 20 Inspired | spring 2011
monday less than $4 a person! to friday Get fresh this spring with these five quick and easy meals that are full of healthy surprises and monday Peanut Shrimp with bok choy & Rice Noodles Recipe page 22 This saucy noodle dish is packed with flavour and has 4 grams of fibre per serving inspired.ca 21
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