When it comes to choosing a dinner that promotes optimal health, making informed choices is crucial. This article contains three food swaps you can make and a few tips to improve your health and well-being during dinner time.

Swapping hamburgers with bean burgers
Meat that comes from mammals like pigs, lambs, calves, and cows is considered red meat. Red meat is considered a level 2a probable carcinogen. That means that it can cause cancer in humans, but there is not conclusive evidence. Red meat is consistently associated with high cholesterol, which in turn increases the risk of cardiovascular diseases like heart attacks and strokes. Consuming less meat has been linked to lower rates of obesity in both children and adults. Reducing meat consumption not only benefits personal health but also contributes to a healthier environment for future generations.

Beans are a good source of fiber, which can lower your risk of heart disease, stroke, and other health problems. Beans are also a good source of folate, which is important for making red blood cells. Eating more beans can help reduce the risk of heart disease. High levels of triglycerides, cholesterol (especially LDL cholesterol), and homocysteine in the blood can contribute to heart disease. A diet low in saturated fat with plenty of fiber and B vitamins can help reduce the risk of heart disease. Studies have shown that regular consumption of beans can lower cholesterol levels and other risk factors for heart disease. One study found that eating a cup of cooked beans daily reduced the risk of a nonfatal heart attack by 38 percent. Beans may help reduce the risk of certain types of cancer due to their bioactive compounds, such as flavonoids and antioxidants. Studies have shown that consuming beans in a diet with other antioxidant-rich foods can decrease the risk of cancer. Bean intake has been linked to a decreased risk of breast, stomach, colorectal, kidney, and prostate cancers. Beans are high in natural antioxidants, with colored beans having greater antioxidant activity than white beans. Eating beans can help children stay healthy and not become overweight. Most children do not eat enough fiber, which makes them feel full. This can make them eat more unhealthy food and gain weight. Store-bought substitutes can be high in saturated fat and sodium, which can lead to heart disease and premature death. Legumes are used for protein in meatless options, but processing reduces their health benefits. For a healthier option, choose veggie burgers with beans, grains, and seeds as the main ingredients or make your own bean burgers at home.

Swapping white pasta with whole wheat pasta
Whole-wheat pasta uses the whole grain, while white pasta removes the outer membrane that contains fiber, vitamins, and minerals. Whole-wheat pasta is more nutritious and makes you feel full for longer because the body takes more time to break down the complex carbohydrates. Regular pasta is easier to digest and releases energy quickly because it contains less fiber.

Swapping white rice for brown rice
White rice comes from brown rice. Brown rice has its husk, bran, and germ removed through a process called milling. This makes white rice last longer, but it loses important nutrients like fiber, vitamins, and minerals. Brown rice is a whole grain and has more nutrition than white rice. Whole-grain foods can help lower cholesterol and reduce the risk of stroke, heart disease, and type 2 diabetes. Brown rice also has more fiber than white rice, which can help with weight management, lower cholesterol and blood sugar levels, reduce the risk of heart disease, and nourish gut bacteria. Brown rice is also a good source of manganese, which is important for energy production and antioxidant function. White rice does not have this nutrient. Brown rice has selenium, which helps with thyroid hormone production, immune function, and protecting cells from cancer. It also has magnesium, which is important for blood coagulation, muscle contraction, cellular production, and bone development.

Tips:
Store-bought sauces have lots of fat, salt, and sugar, but not enough fiber. They are not as nutritious as homemade meals. Making your own sauce is better for your health because you can avoid adding too much salt, sugar, and fat, and you know what you’re eating.
Water-soluble vitamins are easily destroyed when cooking. To keep the nutrients, you can scrub vegetables instead of peeling them, as many nutrients are near the skin. Microwave or steam vegetables instead of boiling them.
Eat more stir-fry dishes. Stir-fried vegetables are cooked quickly to maintain their crunch and nutrients.
Reduce salt because it can cause health problems like high blood pressure. To reduce salt, you can use herbs and spices for flavor instead of salt, and you can choose fresh or frozen vegetables instead of canned or pickled ones.

Sources:
https://health.clevelandclinic.org/is-red-meat-bad-for-you/
https://ec.europa.eu/health/scientific_committees/opinions_layman/en/electromagnetic-fields/glossary/ghi/iarc-classification.htm#:~:text=Group%202A%3A%20%22Probably%20carcinogenic%20to,definition%20and%20list%20of%20compounds
https://www.ndsu.edu/agriculture/extension/publications/all-about-beans-nutrition-health-benefits-preparation-and-use-menus
https://www.health.harvard.edu/blog/impossible-and-beyond-how-healthy-are-these-meatless-burgers-2019081517448
https://www.teamjumbovisma.com/article/food/whole-wheat-or-regular-pasta/#:~:text=The%20difference%20between%20white%20and,more%20nutritious%20than%20white%20pasta.
https://www.healthline.com/health/food-nutrition/brown-rice-vs-white-rice#takeaway
https://www.news24.com/life/archive/why-you-should-never-use-store-bought-pasta-sauce-and-how-to-make-your-own-20180626#:~:text=These%20sauces%20are%20packed%20full,is%20costing%20you%20your%20health.
https://www.betterhealth.vic.gov.au/health/healthyliving/healthy-cooking-tips