5 Healthy Swaps to Guarantee You Have a Good Food Day

Creamy Steel-Cut Oats with Dried Cherries and Almonds Photo © Con Poulos
By Sarah DiGregorio Posted February 06, 2015

Chef Marco Canora on the substitutions that help him avoid everything from creeping weight gain to gout.

Marco Canora, author of A Good Food Day, reveals the substitutions that help him avoid everything from creeping weight gain to gout. Be sure to read the full story of how grains saved this chef's life.

BREAKFAST
Smart Swap: Start the day with steel-cut oats instead of breakfast cereal.

Breakfast Cereal: “Low in protein and fiber, it leaves you limp and hungry two hours later.”
Steel-Cut Oats: “The fiber will keep you fuller longer, so you’ll get to lunch without needing a snack.”

LUNCH
Smart Swap: Build your salad around grains, not deli meats.

Chef's Salad: “Sliced deli meats are pumped with salt, antibiotics, all that crap.”
Grain Salad: “A no-brainer swap. You’re getting fiber and nutrients, and it’s lower in calories.”

SNACK
Smart Swap: Resist the urge to grab something packaged and make something wholesome instead.

Protein Bar: “As a general rule, avoid foods that have colorful wrappers and bar codes.”
Lime-Roasted Cashews: “Toss raw nuts with lime juice and zest, add a pinch of curry powder and roast.”

DINNER
Smart Swap: When eating pasta, always choose whole-grain over white-flour versions.

White-Flour Pasta: “Refined carbs cause blood sugar to spike then drastically dip.”
Spelt Pasta: “This intact-grain pasta made with an ancient strain of wheat balances carbs with protein.”

DESSERT
Smart Swap: When a craving for something sweet hits, put down the box and make it yourself.

Brownies From a Boxed Mix: “Their jarringly sweet, artificial taste doesn’t do it for me anymore.”
Home-Baked Brownies: “Now I make brownies with gluten-free hazelnut meal.”

Related:
How Grains Saved Marco Canora's Life
Healthy Swaps for the Country's Worst Dishes
Fantastic Farro, Couscous and Quinoa Recipes
Whole Grain Breakfasts

The Dish
Receive delicious recipes and smart wine advice 4x per week in this e-newsletter.
The Wine List Weekly pairing plus best bottles to buy.
F&W Daily One sensational dish served fresh every day.

Sponsored Stories

powered by ZergNet