Many alternatives to dairy milk can already be bought in the market which are more nutritious. Switching from whole milk to nut milk like vanilla almond milk will give you more calcium and less calories, depending on the brand. If you have intolerance to dairy, this will give you relief from that and make you feel better.
Dark chocolate is a lot better than milk chocolate. Although hard for some, you will soon find out that there is indeed a big difference between the two. The advantage of dark chocolate is that it has less sugar, more antioxidants and is less processed than milk chocolate. It has richer flavor and can satisfy your chocolate cravings faster.
Instead of taking sugar take naturally occurring sweeteners like xylitol. These are natural and not artificial so there is no problem with processing in our bodies. The sweeteners that are low or no calorie sweeteners that are chemically formulated cannot be processed by our bodies. It can be worse than sugar itself. Xylitol, however, is natural and is a delicious sweetener which can easily substitute sugar. When it comes to calories, it has less, but it is a lot sweeter than sugar so you should also control your intake of it.
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Most of us are soda drinkers so it will be difficult for us to substitute this for herbal tea or infused water. Herbal tea or infused water takes time and effort to make but if you do it ahead of time in large batches, you can keep it in your fridge and have a cool drink every time you need it. You can make different combinations and experiment so that things are kept interesting.
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Substitute black rice for white rice. There are no nutrients in white rice, just carbs. Black rice, on the other hand, is full of antioxidants and goodness to nourish the body. Black rice has a great color and a great nutty taste.
Our pasta also has vegetable substitutes. You can use zucchini or shitake noodles instead of spaghetti. For couscous you can use finely chopped cauliflower. Here are some other foods that you can substitute to pasta: black bean spaghetti, chick peas, quinoa, carrot, and beetroot. It is better than pasta because they have more nutrients, less carbs, and less processed.
Flavored yoghurt has a lot of sugar and is highly processed, so take plain yoghurt instead. You can find plain yoghurts that have no sweeteners and are minimally processed. Adding fruits or natural sweeteners to your plain yoghurt will give you a healthier flavored yoghurt. You will get a more delicious flavor and will add freshness and texture.
Energy drinks have a lot of caffeine and sugar. They also contain artificial flavor, colors, preservatives, and sweeteners. It is only of the worst drinks with health consequences. Better just drink a cup of coffee or tea that has caffeine to keep you going. You can also opt for fresh fruit or iced water to help you re-focus.