Super Swaps

Diets can always use a tweaking.  Here are a few examples of foods you may eat on a daily basis.  If you make some swaps you can be benefiting from more vitamins, minerals and nutrients for a healthier you!

Instead of Blueberries, try blackberries1Blackberries.  Blackberries contain more than double the amount of vitamin C.


Instead of Chia Seeds, try adding sesame seeds.  They have almost double the amount of iron and are higher in calcium, magnesium and vitamin B6.


Love Kale? Try Broccoli instead! Broccoli contains more vitamin C and potassium, which is essential for heart function.

If you are think getting a shot of Wheatgrass in your daily shake is nutrition, try swapping Spinach for it.  Wheatgrass doesn’t count towards your 5 a day but spinach does.

Love the fancy Goji berries? They are quite costly.  Try Raspberries instead.  imagesThey have similar amounts of fiber, but raspberries contain 90% less sugar.

Quinoa is delicious and imagesvery heart healthy, but Lentils beat them out.  images-1They are packed with more protein and fiber which will keep you fuller longer.
Instead of reaching for Almonds, go for Brazil Nuts.  They have 153 times more selenium, an antioxidant to protect the cells.

imagesMixed nut are yummy, but Chickpeas contain 1/3 of the calories.

Instead of Salmon, try images-1Sardines.  They contain 3 times more vitamin B12 which is essential for energy levels.

Hope you enjoyed these little tidbits…when it comes to health and nutrition, every bit or should I say “bite”  counts!