Do you ever feel like you shouldn’t eat your favorite foods? If you strive to eat the best food for your body, is there room for pleasure?
Some popular foods are not as healthy as other options. But enjoying what you eat is also an important part of the puzzle.
At ZOE we believe that no food should be off limits. It’s okay to indulge every now and then.
With some of our favorite foods, that may mean eating a little more sugar and fat—and that’s okay.
There are also ways to prepare meals to make them healthier. In this article we look at how you can make some popular meals a little more ZOE-friendly.
The recipes we mention score high on average in the ZOE app. If you’re signed up for ZOE, we have links available to help you see how these meals rank for you.
If you are not a ZOE member and would like to learn more about how the program works, you can start with our free quiz.
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Cake
There are few foods that can make a party as special as cake. But the joy these foods bring is often tied to the types of sugar and flour they contain.
The following recipes use almond flour and look beyond sugar and milk chocolate for sweetness.
If none of these satisfy your sweet tooth, why not try cookies? The following recipe contains little sugar, but is very popular with ZOE members.
Pizza
We love pizza, but many varieties are highly processed, high in unhealthy fats, or both.
You can avoid some of the disadvantages by making your own pizza. And being creative with your pizza base can make a big difference in your body’s responses.
Farinata, or socca, is a chickpea flour pancake that is easy to make. It tastes a little different than your classic dough, but it’s an option for a great pizza crust.
Roast dinners
A good roast dinner can really be a hit, especially as the days get colder.
One way to improve the health profile is to make roasted vegetables the centerpiece of the meal. And if you want to avoid meat, a nut roast is a good option.
Here are some high-scoring recipes:
It’s a good idea to consider portion sizes when serving.
Here are some more tips for a roast dinner:
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Make your own gravy with onion and mushrooms
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adding lentils to fill your meal
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Fry potatoes in extra virgin olive oil
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add butter beans to mashed potatoes
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replace potatoes with another vegetable, such as cauliflower or celeriac
Macaroni and cheese
Mac and cheese is another savory favorite, and as with roast dinners, portion size is important.
Eating macaroni and cheese as a side dish, along with a good salad, adds fiber to your meal. It also reduces the chance of the paste causing a pronounced blood sugar reaction, which some people experience.
Changing your pasta can also help. Try a legume-based pasta, such as lentil or chickpea varieties.
Or you can replace half the pasta with beans or another vegetable, such as cauliflower.
Here are some other dishes that can provide similar satisfaction in a healthier way:
And finally, try filling your meal with seeds. This gives you more healthy fats, fiber, and a satisfying, crunchy crunch.
Burgers
Making burgers can be quick and easy, but many recipes contain ultra-processed foods filled with unhealthy fats.
Eating a burger without the bun can take some refined carbohydrates out of the equation. These carbohydrates can lead to noticeable blood sugar reactions in many people.
You can also replace the bun with lettuce leaves large enough to hold your burger together.
If you want a sandwich, whole wheat and sourdough are the best options.
Making your own burgers is another way to improve the health profile of your meal. Homemade burgers are less processed and can be a way to add plants to your diet.
General tips
To make your favorite meals and treats healthier, here are some tips:
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replace sugar with prunes or dates in sweet dishes
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try almond flour in place of regular flour in baked goods
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using extra virgin olive oil instead of other oils
Having smaller portions can also make a difference.
So if you plan to eat pizza, try to eat half of what you would normally eat, and finish the rest of the meal with salad.
This approach can make the pizza seem more special. Moreover, you are more likely to have leftovers.
Overall, what accompanies your favorite dish can make a big difference to the health effects of your meal.
For example, with French toast you can start your day in a delicious way. And eating it with plenty of seeds, berries, and live yogurt can help offset the effect on your blood sugar levels.
This approach can also contribute healthy fats, protein, fiber, polyphenols and probiotics to your meal.
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Summary
The most important thing to remember is that it’s okay to eat what you like, even if it isn’t the healthiest choice.
Don’t define yourself or your diet by a single day or meal. Feeling good about what you eat is an important part of healthy eating.
At ZOE we believe that no food should be off limits. Food should be a source of joy as well as nourishment, and healthy goals should always take joy into account.
Hopefully this article has given you some ideas on ways to make some favorite foods healthier. Let us know how you’re doing!