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14 Healthy Food Swaps

14 Healthy Food Swaps

Making small changes to your diet is the healthiest way to lose weight. The first step to an achievable healthy lifestyle is to practice healthy food swaps.

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Have you been looking for healthy food swaps to maintain a weight loss effort or a healthy lifestyle? 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 may only work for a short period of time. What you would like to focus on is to learn how to make small manageable and sustainable changes that will have a huge impact in the long time. So, here are 14 healthy food swaps to help you slash the calories without making huge sacrifices to your favorite food and flavors.

14 Healthy Food Swaps

  1. 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. Swap it for muesli instead. Muesli has the same raw ingredients as granola but without any oil, butter and added sugar. You will be saving about 156 calories.
  1. A twelve-ounce latte with whole milk has an average of 200 calories and that’s ten percent of your daily calorie recommendation. Swap it 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 amount of semi-skimmed milk or swap your latte with a cup of green tea.

Be aware of dressings and dips!

  1. One tablespoon of mayo has a whopping 90 calories and 10 grams of fat. It is high in calories but very low in nutrients. Swap it for greek yogurt instead, it’s one tablespoon has 14 calories and under one gram of fat. You’ll be saving 80 calories. Use it as a salad dressing or dip, mix it with tuna, eggs, chicken or potato, or use it as the base of a creamy dessert.
  1. The dressing you choose may ruin a healthy salad. One tablespoon of creamy salad dressing has a whopping 70 calories. It’s loaded with saturated fat, sugar and salt. Keep your salad healthy and swap it for oil and vinegar-based dressings. You’ll be saving 55 calories plus you’ll be adding healthy fats into your meal.
  1. One small packet of crisps has 170 calories already and close to zero nutrients. They are high in saturated fat, calories and salt. Swapped it for plain or lightly-seasoned air-popped popcorn. One cup of it only has 31 calories. It is packed with antioxidants, fiber, and excellent for digestion.
  1. Don’t be fooled by soups. One cup of creamy mushroom soup can rock as many as 220 calories and 17 grams of fat. Swap it for homemade broth-based soup which is just 18 calories per cup. You’ll be saving more than 200 calories and also your waistline.
  1. A cup of whole dairy milk has 148 calories. Swap it for unsweetened almond milk and save 88 calories. Almond milk is also great for vegans and those with lactose intolerance.

Here are more healthy food swaps for a healthier you.

  1. Swap soda drinks including diet sodas for sparkling water. You will still get the fizz of a can of soda but without the chemicals, colourings and artificial sweeteners that can lead to weight gain. Plus, you get to meet your daily requirement of drinking at least two liters of water.
  1. One mini baguette has about 416 calories. If you want to reduce your calorie intake, swap it for two medium slices of bread. You’ll be saving about 236 calories or swap it for one medium tortilla wrap and save 276 calories. If you want to go for a lower carb swap and increase your vegetable intake, then swap the tortilla wrap for a lettuce wrap. Lettuce is also known as free food, because it’s extremely low in calories and you can eat it in abundance to fill you up without piling on weight.
  1. Dried fruits are high in nutrients and make excellent healthy snack. However, if you’re watching your weight and want more volume, swap dried fruits with fresh fruits instead. A serving of fresh fruit offers more volume and contains more water which will keep you full quicker and longer.
  1. Sugar is one of the top causes of obesity and overweight across the world. One teaspoon of sugar contains 15 calories and no other nutrients. It is also very addictive. Swap it for stevia. It’s a natural sweetener which doesn’t contain any calories and three hundred time sweeter than sugar. Hence, you only need a very small amount to replace sugar. It is also a great sweet alternative for those with diabetes.
  1. A three and a half-ounce of dairy ice cream has 125 calories, 7 grams of fat and 14 grams of sugar. The main ingredients are heavy cream and egg yolks. Swap it for gelato instead. Gelato uses more milk than heavy cream and a few egg yolks. A similar portion packs in just 90 calories, 3 grams of fat and 10 grams of sugar. But remember to still indulge in moderation.
  1. Red meat is an excellent source of protein and iron but can be high in saturated fat. Consuming too much of red meat can cause high cholesterol and also cardiovascular diseases. Limit your consumption of red meat to once a week and swap it for fish instead. Fish is high in protein and omega-3, but low in calories and saturated fat.
  1. 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 jelly pudding instead. One serving has 150 calories. You’ll be saving 250 calories plus your efforts in the gym.

All of these healthy food swaps can add up to huge calorie savings and help you lose weight the healthy way. Start by practicing these really simple food swaps and you will notice a difference to your body and also to how you feel. What other healthy food swaps have you tried? Share and comment them down below!


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