Healthy food swaps

Cigar cereals, white bread, soda, granola bars, and energy drinks are examples of foods and drinks that many people eat daily.

Although these things may be easy and tasty, if you use them on a regular basis, they can harm your health.

Fortunately, many of these items are easy to buy or make at home with healthy alternatives.

Here are 8 healthy recipes for everyday food and drinks.

1. Coffee creamer

The creamer gives coffee a smooth, sweet taste and comes in many flavors, such as pumpkin spice and chili pepper.

Nevertheless, it is usually packed with added sugar, often in the form of high fructose corn syrup - a sweetness associated with a number of negative health effects, such as an increased risk of weight gain (1 Trusted Source). ۔

In addition, many coffee creams are thick like synthetic dyes, preservatives, and carrageenan (2 Trusted sources).

The alternatives are surprisingly easy.

For a dairy-free, limited ingredient creamer that is low in added sugar, use this simple but delicious recipe:

One 13.5 ounces (400 ml) whole or low fat coconut milk

1 teaspoon (15 ml) maple syrup (or more flavor)

1 teaspoon (5 ml) of vanilla extract

Just place the ingredients in a bottle or glass mason jar and stir well. Keep it in the fridge for up to 1 week or freeze in ice cream cubes for long-term storage.

If you want to experiment with other flavors, try dashing cinnamon or coconut slices. For seasoning, add one tablespoon pumpkin pumpkin and one pinch pumpkin pie spice.

Shake it thoroughly before using your creamer.

2. Soda

The negative health effects of soda and other sugary drinks have been confirmed through years of scientific research.

For example, soda is associated with an increased risk of diabetes, obesity, fatty liver, and metabolic syndrome - a rash of symptoms that include hypertension and high blood sugar (3 Trusted Source).

Although many people think that switching to diet soda is the best option, it can also increase your risk of conditions such as metabolic syndrome and stroke (4 Trusted Sources).

If you drink soda regularly, consider trying these other fuzzy drinks instead:

Rotating water. Put your favorite fruit slices in a sparkling water bottle for a delicious, healthy soda alternative.

Shining green tea. If you are looking to fix a caffeine, shiny green tea brands like Sau Nood or Mina contain less sugar than soda. You can even make your own using this recipe.
Combo. For a kick of subtle sweetness with the added health-related benefits of probiotics, grab kombucha in low sugar. The mixture contains only 10 grams of sugar per 14 ounces (415 ml) in the flavors of the doctor's clear brain and ginger turmeric.
Remember that plain water is your best bet to stay hydrated all day.

3. Cigar cereal

A lentil cereal is an important breakfast for many people. While some options are better than others, most pulses have high sugar content and are low in protein and fiber such as macronutrients.

What is more, sugar grains sold to children often contain artificial food colors such as high fructose corn syrup and red 40 - which may be associated with behavioral issues in sensitive children (5 Trusted Sources, 6 Trusted Sources).

For a healthy alternative, choose one of the following proteins, high fiber breakfasts:

Oatmeal is an alternative to natural cereals that have high fiber and protein. Try simple, rolled or steel-cut oats and nutritious toppings such as berries, nuts, coconut, and nut butter.

Tea pudding. For a slightly sweet but fiber-rich meal that is kid-friendly, try this delicious, high-protein chewy pudding recipe.

Yogurt Parfait. For filling nails, layer whole or 2% straight Greek yogurt with fresh berries, uncovered coconut, and crushed almonds.

What's more, homemade muesli or granola recipes are easy to find online.

4. Granola bars

Granola bars are a breakfast choice for many. Still, the most famous granola bars are packed with added sugar and other sweet ingredients, such as chocolate chips or candy coatings.

Likewise, many brands make healthy choices. Thunderbird, Rx, Pure Elizabeth, and Autumn Gold Granola Bar are some examples that consume whole foods and pack plenty of protein and fiber.

In addition, you can also try homemade granola bar recipe, such as this one. It is low in added sugar and uses healthy ingredients such as nuts, oats, seeds, coconut, and dried fruits.