Food Swaps That Can Improve the Western Diet Lover's Health

You’ve likely heard of the Western Diet, also known as the typical American’s diet. Given its negative effect on your health, it might as well be dubbed the Wild Western Diet. Sadly, it’s how many Americans tend to eat and it’s becoming increasingly popular in developing countries as well. Large amounts of red meat, sugary desserts, high-fat foods and refined grains are eaten instead of wholesome, unprocessed foods like fresh fruits and vegetables, whole grains, seafood and poultry. It’s no surprise that the Western diet is linked to heart disease, hypertension, high cholesterol, diabetes, obesity and cancer (particularly colorectal cancer).

Don’t worry; if you find yourself falling prey to the “meat-sweet diet” pattern (or, for some people, the “meat-eater and drinker” pattern), we’ve got some tips to help you slowly ease out. And the great news is that if you’re looking to shed a few pounds, these small steps add up and will help facilitate weight loss. Over time your lifestyle pattern will shift from “meat-sweet” to “a delicious and healthy diet you can’t beat.” And if you don’t consume a Westernized diet, consider this a checklist to make sure you’re on the right track when it comes to your diet.

Here are some simple swaps to deliciously shift your eating pattern away from the Wild Western Diet:

1. Cut saturated fat.

Swap out butter.

Replace fat calories from butter with other heart-healthy sources like nuts, seeds, avocado and fatty fish.
When cooking, go for unsaturated oils like olive, canola and avocado oil. (Remember, oils are calorie-dense just as butter is; so use in moderation.)
Instead of using butter on bread, use a dab of olive oil and, if desired, a small amount of balsamic vinegar for a flavor boost. Or spread a roasted garlic bulb, hummus or nut butter over warm bread.

Try our healthy Faux Butter (only 15 calories a tablespoon compared to 100 in butter)

For baking, use apple sauce or a smashed banana in a 1:1 ratio instead of butter. You’ll get only a quarter of the calories and virtually no fat. If the sacrifice in flavor is too much, start by using half butter and half the swap.
Use pureed avocado in an equal amount in place of butter in any recipe. In an ounce, you’ll cut calories and fat in half and add 2 grams of fiber as well as some potassium.

2. Swap out red meat.

Stage 1: Instead of beef burgers try these chicken or turkey burgers:

Grilled Pineapple Veggie Burgers
Easy Skinny Turkey Burger Sliders
Roasted Red Pepper Chicken Sliders

Stage 2: Instead of beef burgers try:

Balsamic Egg White Capped Portobello Burger
Meatless Lasagna
Quick and Creamy Quinoa with Beans and Spinach

Try participating in Meatless Monday.

3. Swap out refined and processed foods.

At meal times, replace white flour breads and processed grains like white bread and white rice with oats, whole grain breads, quinoa, millet, amaranth, brown rice, etc.
At snack times—rather than chips, candy and soda try:

Frozen Cinnamon Yogurt Covered Bananas
Chocolate Drizzled Granola Balls
Chocolate Avocado Mousse
Go Green and Fruity Popsicles
Fruit with a tablespoon of peanut butter
Nonfat Greek yogurt with berries
Veggies dipped in hummus
Tomato with mozzarella and basil

4. Eat more plant foods.

Prepare or order omelets, sandwiches, pizzas, wraps and burritos with veggies.
Order a side of steamed veggies without added butter or oil. If you’re at home, pop frozen veggies in the microwave and mix them right in whatever meal you are eating. You’ll add great texture, flavor and color and the veggies will pick up the flavor from the sauce in the meal. Chinese chicken and rice? Pasta and chicken? Mac-and-cheese? You end up eating less of the heavy stuff and fill your stomach with the lower-calorie, fiber- and nutrient-packed veggies.
Include one red, green or orange vegetable or fruit in every meal. When you concentrate on getting one of these colors at each meal, you won’t forget.
For more easy ways to increase your veggies, check out some more of our tips.