15 Healthy Food Swaps (Eat This. Not That!)
Have you gone down the road of making huge changes to your eating habits only to find yourself failing over and over again? Well, the truth is making huge changes and expecting quick results isn't manageable and it may only work short-term What we want to focus on is to learn to make small, manageable, and sustainable changes that will have a huge impact long-term
So I want to share with you 15 really simple food swaps to help you slash the calories without making huge sacrifices to your favorite food and flavors.
Granola may sound like a healthy breakfast option. It might shock you to know that just half a cup of granola has about 300 calories. It is high in oil, butter, and sugar. So before muesli instead. Loosli has the same raw ingredients as granola, but without any oil, butter, or added sugar. you'll be saving about 156 calories.
A Chav Ants latte with whole milk has an average of 200 calories. That's 10 percent of your daily calorie. recommendation.
Shopping for a cup of Americano and you'll be saving 200 calories. If it's too strong to your liking, you can always add a little bit of semi skimmed milk.
Oh, so before a cup of green tea, 1 tablespoon of mayo has a whopping 90 4 calories and 10 grams of fat. It is high in calories, but very low in nutrients. So before Greek yogurt instead, 1 tablespoon has 14 calories and under 1 gram of fat. You'll be saving 80 calories.
Use it as salad dressing or dips. Mix it with tuna, eggs, chicken, a potato, or use it as the base Of a creamy dessert. The dressing you choose may ruin a healthy salad. 1 tablespoon of creamy salad dressing has a whopping 70 calories. It's loaded with saturated fat, sugar, and salt. Keep your salad healthy and stop for oil and vinegar based dressings. instead. You'll be saving 55 calories. Plus you'll be adding healthy fats into your meal.
1 small packet of crisps has 170 calories and close to zero nutrients. They are is saturated fats, calories, and salt. so pay for plain or lightly seasoned air-popped popcorn. One cup only has 31 calories. It is packed with antioxidants, fiber and excellent for digestion.
Don't be fooled by soups. One cup of creamy mushroom soup can rack as many as 220 calories and 17 grams of fat. Shopping for homemade broth base soup which is just 18 calories per cup, you'll be saving more than 200 calories and also your waist line.
A cup of whole dairy milk has 148 calories. Stop before unsweetened almond milk and save 88 calories. Almond milk is also great for vegans of those with lactose intolerance.
Swap soda drinks including a diet soda. For sparkling water. you will still get the face of a can of soda, but with other chemicals, colorings, or artificial sweeteners that can lead to weight gain. Plus you get to meet your daily requirement of drinking at least 2 liters of water.
1 milli packet has about 416 calories if you want to reduce your cup intake. So before to medium sliced breads, you'll be saving about 236 calories. Or stop it for one medium tortilla wrap and save 276 calories. If you want to go for a lower cup swap and increase your vegetable intake, then swap the tortilla wrap for lettuce wrap.
Lettuce is also known as free food because it's extremely low in calories and you can read in abundance to fill you up without piling on weight.
Dried fruits are high in nutrients and make excellent healthy snack. However, if you're watching your weight and want more volume, shopping for fresh fruits. instead. a serving of fresh fruit offers more volume and contains more water which will keep your food quicker and longer.
Sugar is one of the top causes of obesity across the world. One teaspoon of sugar contains 15 calories and no other nutrients. It is also very addictive.
Shopping for stevia. Stevia is a natural sweetener and does not contain any calories. It is 300 times sweeter than sugar. Han-soo you only need a very small amount to replace sugar. It is also a great sweet alternative for the with diabetes.
A three and a half ounce of dairy ice cream has 125 calories, seven grams of fat, and 14 grams of sugar. The main ingredients are heavy cream and egg yolks. Shopping for gelato? instead? Gelato uses more milk than cream and fewer egg yolks. A similar portion packs in just 90 calories, 3 grams of fat and pang grams of sugar.
Remember to still indulge in moderation. Red meat is an excellent source of protein and iron, but can be high in saturated fats. Consuming too much of red meat can cause high cholesterol and also cardiovascular diseases. Limit red meat to once a week and swap it for fish instead. Fish is high in protein omega-3 but low in calories and saturated fats.
Desserts tend to be very high in calories. At a 400 calories per slice of cheesecake, it can contain more calories than your dinner. Swap it for jell-o pudding instead. One serving has 150 calories. You'll be saving 250 calories plus your efforts in the gym.
All these little food swaps can add up to some huge calorie savings. Start by practicing these really simple food swaps and you will notice a difference to your body and also how you feel what other food swaps have.
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