3 Ways to make healthy fries

When it comes to fast food, french fries rate pretty high for most people.

Would you like fries with that? No, said nobody ever. Supersized? Hell yeah.

Slap chips are also a favourite for South Africans. The soft chips taste delicious hot, deep-fried and with a generous amount of salt.

But eating fries is not really the healthiest option and cutting back will do wonders for your waistline.

A 2017 study conducted by Statistics SA study, in partnership with the Health Department and the South African Medical Research Council, found that nearly 70% of South African women are obese.

The South African Demographic and Health Survey also found that white men were more overweight than men in other races. Three-quarters of white men were found to be overweight, compared to one-quarter of black men.

The figures are alarming, and it will take more than making healthy fries to address the problem.

However, it's a start and finding healthier alternatives to bad food choices is one of the best places to begin the journey.

With that said, here are three ways you can make healthier fries.

Baked sweet potato fries

Baking your fries instead of frying them is a healthier option. It will cut out a lot of the fat that comes with fried chips, which means fewer calories. Drizzle your fries with some olive oil before popping them in the oven. Using sweet potatoes instead of the white potatoes usually used to make fries adds extra nutritional value. Nutrition specialist, Lisa Moskovitz, explained the nutritional benefits of both white and sweet potatoes in a 2017 interview with Men's Health. She says while white potatoes contain more iron, potassium, and vitamin C, sweet potatoes are "higher in fiber, calcium, and vitamin A". Sweet potatoes are loaded with so much vitamin A, one baked sweet potato has a day's worth of the vitamin.

Try different seasoning

Salt is usually the go-to seasoning for fries, but there are healthier options. Paprika, thyme, cumin and rosemary are great spices and herbs to try. You can also add some fresh garlic. If you do use salt, don't go overboard with the seasoning. The debate is out on whether salt is good or bad for you. Some dieticians believe in a low-sodium diet, others say it can be unhealthy as well. Too much sodium can also negatively affect the kidneys. If you are unsure about your salt intake, consult with your dietician. "Although sodium often gets lumped into the category of nutritional no-no's, your body needs it. This mineral, which helps your system send messages to and from the brain and keep your heartbeat steady, is mega-important for active women... It can often help prevent the kind of muscle cramping that cuts exercise sessions short and ruins races. It also helps your body hold on to water, so you stay better hydrated," Nancy Clark, author of Nancy Clark's Sports Nutrition Guidebook, told Fitness magazine.

Homemade dip

Tomato sauce and fries go together like peaches and cream. But the store-bought sauce is often loaded with sugar. You can combat this by making your own dip for your fries. You will be able to control how much sugar you use.

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