Healthy Food Swaps!

When it comes to “dieting”, rules can get really frustrating. Everything you crave is everything you can’t eat. But that’s not the way it should be. We’ve found a way you can eat what you want, when you want it.  To help you achieve your best body yet, we compiled 28 simple swaps that slash your calorie intake significantly. By eating just 50 calories less than you normally do every day, you can drop five pounds over the course of a year! Now imagine what could happen if you committed to all 28 of these swaps that cut thousands of calories out of your diet each week!

1. Eat whole fruit instead of drinking fruit juice. A glass of O.J. contains very little of the pulp or skin from an orange—and none of the fiber content. Skip the glass, and go with the whole piece of fruit to reap the full nutritional benefits of this sweet, healthy snack (and save some calories while you’re at it).
2. Pan-fry food instead of deep-frying it. Obvious news flash: Deep-fried food is unhealthy. Keep things crispy by pan-frying lean protein or veggies in the skillet with some cooking oil. We promise it’ll be just as tasty!
3. Use oil and balsamic instead of processed dressings. Ever flip that dressing bottle around and see a million ingredients listed? Think “less is more,” and lightly dress a salad with some olive oil and balsamic vinegar—no additives included!
4. Eat raw spinach instead of iceberg lettuce. Let’s be real, iceberg lettuce is boring. Besides, spinach is full of vitamin K, vitamin A, calcium, and iron. Plus, Popeye loves it. Can’t go wrong!
5. Use Greek yogurt instead of sour cream. Crave sour cream in your burrito? To get that same creamy coolness, add a dollop of plain Greek yogurt. You’ll amp up the protein and slash the fat.
6. Sprinkle cinnamon instead of sugar. Here’s a spicy suggestion: Use cinnamon instead of sugar packets to heighten the flavor of coffee without adding extra calories. Try it in oatmeal, too!
7. Choose salsa instead of cream-based dips. Dip chips into this fiery, flavorful alternative to cheesy spreads to get extra nutrients for fewer calories.
8. Eat frozen grapes instead of a Popsicle. It’s like eating bite-sized Popsicles with no added sugar!
9. Drink sparkling water instead of soda. Try a fun flavor like lemon-lime or even vanilla if you don’t like straight soda water.
10. Top pancakes with fresh fruit instead of syrup. There’s nothing like a good stack of pancakes every now and then. Cut calories by skipping the maple syrup.
11. Snack on air-popped popcorn instead of chips. Craving something salty? Air-pop some popcorn, and add a dash of salt, 3 whole cups is only about 100 calories. That’s way more satisfying than 6 greasy chips.
12. Order red wine or beer instead of a margarita. You’ll drink about half as many calories.
13. Choose brown rice over white. White rice is stripped of many essential nutrients (like fiber).
14. Choose whole-wheat pasta. Unlike regular pasta, whole-wheat pasta has a nutty flavor that’s filled with antioxidants and fiber.
15. Eat oatmeal instead of sugary cereal. Options like Cap’n Crunch and Frosted Flakes are filled with sugar, while oatmealboasts heart-healthy benefits.
16. Use mustard instead of mayo. For tomorrow’s turkey sandwich, skip the fat-filled mayo and spread some tasty (and naturally fat-free) mustard on the bread.
17. Spread avocado on bread instead of butter. Add a dash of sea salt and some sliced tomato for a great midday snack.
18. Choose lean meats instead of fatty ones. For a boost of protein without the fat, choose lean meats like turkey and chicken over pork and beef.
19. Opt for marinara sauce instead of white sauce. We doubt penne a la vodka is made with Grey Goose, so the extra calories in white sauce aren’t worth it.
20. Order black coffee instead of a latte. If that caffeine fix is calling, order a simple black coffee. A soy-mocha-extra-shot-frappuccino extravaganza isn’t worth the calories (or cash).
21. Choose toast instead of a bagel. A single bagel can be the caloric equivalent of five slices of toast, so fight that cravingand enjoy a slice or two of whole-wheat bread instead.
22. Eat hard-boiled eggs instead of fried eggs. Who needs extra grease in the morning? Drop some eggs in boiling water, and cook them up for a protein-packed breakfast.
23. Eat raw nuts instead of nut butter. Nut butters contain more fat and sugar than raw nuts. Plus, it’s easy to overeat peanut butter.
24. Eat mashed cauliflower instead of mashed potatoes. The skinny starch delivers almost a day’s worth of vitamin C for the small price of 27 calories per cup. (Compare that to potatoes, which clock in at 116 calories per cup.)
25. Swap sugary energy drinks for coffee. Coffee might not sound like the healthiest choice, but they beat energy drinks every time. Energy drinks are high in sugar and usually extremely high in caffeine. Coffee gets a bad rep but it’s not necessarily a bad choice, it just depends on the size and type you’re drinking – portion control is key! If you’re brewing your own, stick to a small cup and try not to drink more than 3-4 cups of caffeinated drinks a day (this includes tea and fizzy drinks with caffeine). Large amounts of caffeine can increase blood pressure.
26. Quinoa instead of couscous. As with potatoes, there is nothing wrong with couscous in itself, however by swapping the processed grain for quinoa you could benefit from a far more nutrient-dense and waist-friendly meal. Quinoa is not only less processed, gluten-free and a good source of slow-release energy, it is a much better source of fiber and one of the best plant sources of protein. In addition to this, quinoa is packed with nutrients including iron, phosphorous, magnesium and zinc.
27. Zucchini noodles (Zoodles) or Spaghetti squash instead of regular Spaghetti. “Zoodles” replace carb-heavy pasta with a fresh vegetable that has vitamins, minerals and filling fiber. If you can’t live without real pasta, mix in noodles made with whole wheat, black beans, quinoa, or almond flour, for more fiber and fewer carbs. Top with flavorful veggies of your choice—try bell peppers, broccoli, tomatoes, mushrooms.
28. Dried fruit instead of Fruit-flavored gummies. Trade in artificial colors and flavors and added sugars for real fruit or low-sugar fruit leather and you’ll ditch near two-thirds of the calories, two-thirds of the carbs, and over half the sugar, and gain filling fiber and vitamins. (Keep the portions small—about the size of a golf ball.)

Source: Women’s Health