Ditch the Ultra-Processed: Simple Swaps for a Healthier You

Swap 5: Plant-Based Proteins Over Processed Meats

Processed meats, such as sausages and deli meats, are often high in sodium, nitrates, and unhealthy fats, which have been linked to increased cancer risk and heart disease. Incorporating plant-based proteins like beans, lentils, tofu, or tempeh into your diet is a healthier alternative. These options are not only rich in protein but also provide fiber, vitamins, and minerals. Plant-based proteins are versatile and can be used in a variety of dishes, from salads to stir-fries. This swap supports a balanced diet and contributes to better long-term health outcomes.

Swap 6: Homemade Broths Over Bouillon Cubes

Bouillon cubes are a convenient way to add flavor to dishes but are often laden with sodium, preservatives, and artificial flavors. Making broth at home using fresh ingredients like vegetables, herbs, and bones (for non-vegetarian options) is a healthier choice. Homemade broth is not only lower in sodium but also richer in nutrients and flavor. It can be used as a base for soups, stews, and sauces, enhancing the nutritional profile of your meals. This swap encourages the consumption of whole foods and reduces reliance on processed flavor enhancers.