Add Spring Superfoods to Your Diet with These Healthy Swaps
Posted By: Gina M. Crome, M.S., M.P.H., R.D. on 04/13/2015
Instead of… Swap for…
Glazed Ham Brown Sugar-Glazed Salmon
Serving (4oz): 200 calories, 8g fat Serving (4oz): 189 calories, 5g fat
At nearly half the fat of more traditional glazed ham, salmon is rich in heart-healthy omega-3 fatty acids, which, according to studies, may prevent heart disease by helping lower blood pressure (Geleijnse, 2002) and triglyceride levels, as well as slow the growth of dangerous artery-clogging plaque (Kris-Etherton, 2003).
Instead of… Swap for…
Green Bean Casserole Asparagus Almandine
Serving (¾ cup): 148 calories, 8g fat Serving (¾ cup): 42 calories, 1.5g fat
Asparagus is a quintessential springtime vegetable that delivers a number of key nutrients, such as iron, fiber and folic acid, which is a particular concern to women of child-bearing age due to its association with healthy fetal development (CDC, 2014).
Instead of… Swap for…
Mango-flavored Ice Cream Easy Mango Frozen Yogurt
Serving (½ cup): 270 cal, 17g fat Serving (½ cup): 125 cal, 0g fat
Mangos are rich in vitamins C, A and B6, as well as potassium and fiber. They are known for their outstanding antioxidant properties, helping our body defend against cell damage (National Mango Board, 2014).
References
United States Department of Agriculture National Nutrient Database for Standard Reference. http://ndb.nal.usda.gov/ndb/foods.
Geleijnse J.M. (2002). Blood pressure response to fish oil supplementation: Metaregression analysis to randomized trials. Journal of Hypertension, 20, 8, 1493-1499.
Kris-Etherton P.M., and Harris, W.S. (2003). Omega-3 fatty acids and cardiovascular disease: New recommendations from the American Heart Association. Arteriosclerosis, Thrombosis and Vascular Biology, 23, 151-152.
Centers for Disease Control and Prevention (2014). Folic Acid. http://www.cdc.gov/ncbddd/folicacid/recommendations.html.
National Mango Board (2014). Get to Know Mangos. http://www.mango.org/mango-nutrition.
By Gina CromeGina M. Crome, M.S., M.P.H., R.D.
Gina Crome is a Registered Dietitian and ACE Certified Personal Trainer and Health Coach. She holds a dual Masters Degree in Clinical Psychology as well as a Masters in Public Health Nutrition from Loma Linda University whereby she received the Selma Andrews Award for Excellence and Professionalism. Over the past 20 years, Gina’s mission has focused on guiding individuals towards gaining a better quality of life. She has previously struggled with her own weight issues and has since lost a total of 172 pounds, driving her passion home to promote healthier lifestyles. Gina is available for media interviews and community appearances and she is the author of various online nutrition and fitness columns.