Want to eat healthier without giving up on taste or habits? Here’s your perfect guide!
Here are some simple food swaps where you replace saturated fat with delicious alternatives full of heart-healthy unsaturated fat.
Swap butter when frying and baking
Olive oil and rapeseed (canola) oil are healthy options for cooking. They provide unsaturated fats instead of the saturated fat in butter.
For baking cakes, rapeseed or walnut oil is milder in flavor than olive oil. You can even use mashed avocado as a butter replacement in baked goods.
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Swap butter on bread
Skip the butter and try spreading your bread with pesto made from olive or rapeseed oil.
Mashed avocado, hummus, or mayo made with rapeseed oil are also tasty and healthy options.
Swap full-fat cheese
Cottage cheese and low-fat smoked cheese are great, lean alternatives to classic sliced cheese.
If you eat cheese on rolls, consider switching to peanut butter, which is rich in healthy fats. Still love cheese? Then go for 30+ types over 45+, or simply slice thinner.
Swap grill sausages
Instead of sausages, try grilling salmon, either as fillets or skewers with veggies.
You’ll get healthy fats and avoid processed meats, which have been linked to a higher risk of colorectal cancer.
Official dietary guidelines also recommend cutting down on processed meats.
Swap dressing
A simple vinaigrette made with oil and vinegar is a healthier alternative to creamy dressings.
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For creamy textures, use yogurt or greek yoghurt dressings with herbs and garlic. Guacamole and romesco also make delicious dips packed with healthy fats.
Swap fatty ground beef
Check the fat percentage when buying minced meat, and aim for max 10%. You probably won’t even taste the difference, especially in sauces.
To cut fat even more, add more veggies like shredded carrots, cabbage, or canned tomatoes.
Swap bacon and feta in salads
Instead of salty bacon bits or fatty cheese, go for roasted almonds or other nuts. You can also use seeds, berries, or chopped herbs as healthy and tasty salad toppings.
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Swap your steak
Fatty fish like salmon, herring, or mackerel are great for your cholesterol levels. Red meat? Not so much. You can still enjoy meat, but trim off visible fat when possible.
Swap cream sauces
Instead of creamy, fat-heavy sauces, make a tomato-based sauce with garlic and onions sautéed in olive oil.
You can also blend veggies into purées, like warm celery or pea purée. For cold sauces, mix skyr with herbs and garlic.
Swap candy
Craving something sweet? Try a handful of nuts instead of sugary candy. You’ll get healthy fat and skip the sugar spike.
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You can also blend a smoothie with berries, banana, and avocado or almonds for a nutritious treat.
Swap whole milk
Whether it's in coffee, cereal, or a glass of milk, go for skimmed or low-fat versions. You’ll still get all the nutrients like calcium, just with much less saturated fat.
This article is based on information from iForm.dk.