In the Netherlands we have/had this great campaign ‘eetwissel’ translated to ‘swapping products. I am a huge fan of this! It is a simple way to get more nutritious foods in your daily foodpalet. A little disclaimer; I do not own these pictures and if you want to know more, check out: www.voedingscentrum.nl Even if you Dutchies missed out, check this out. My general advice for not so healthy foods is that you can have it daily! Make sure that your base is good ( 2 servings of fruit, 200-250gr vegetables, whole grains, (vegetarian) lean unprocessed meats, (non) dairy and healthy fats. If that’s your base, you can sip on some juice, eat a biscuit or so per day.
Swap fruit juice for infused water.
Swap gingerbread/cake slices/ biscuits for fruit. I would advice you to make some banana bread too.
You could also swap it for whole wheat bread.
You could also swap this for some veggies with hummus or seaweed chips in my opinion.
Some veggie patties are always a good idea! Try too look for some unprocessed meat replacements (seitan, natural tofu and tempeh)
Ham and other bread toppings that are processed can give you a higher risk on colon cancer. So swap it for eggs, cottage cheese, fruits and peanut butter.
You can make your own Ice tea by using normal bags of tea and let it cool down. Add fruit too it as well! Regular warm tea is just fine.
Always go for whole wheat for the fibers! It keeps you full for longer and it helps with cholesterol.
Do I need to say more…. Skip regular cola and go for diet/zero and preferable water of course!
You can skip the custard and go for some fruits. I would recommend quark or semi-skimmed yoghurt.
White bread, I rather call it acceptable cake! Whole wheat bread is always better!
Take care everyone!