We are what we eat.
We’ve all heard it a thousand times.
The issue, you don’t realize which things you’re eating aren’t good for you.
WellCrew has prepared a list of simple and healthy food swaps you can start this week (or whenever you grocery shop next) to reduce calories and fat in your diet as well as increase energy.
This isn’t all about weight loss, however, these 17 food swaps will definitely help with weight loss, instead it’s more about feeling great and having an abundance of energy.
The extra sugar or sweetener in most flavored yogurts takes away from any benefit the yogurt may have. Switch out to plain Greek yogurt (high in protein) and add some berries, kiwi or melon to sweeten it up. You’ll cut calories and increase your protein intake for the day.
I know, I know, the alfredo tastes sooooo good, but it’s also super high in more or less empty calories. Switch to a red tomato-based pasta sauce, especially a veggie one and you’ll cut down on the fat content and the calories.
Most store-bought smoothies are disguised as a healthy drink, but really they’re just thick fruit juice, high in sugar in a really large bottle. Try a quick protein shake instead. It’s low in calories and protein does a great job of filling you up between meals, not to mention most of us aren’t getting enough protein in our diets to begin with.
Instant oatmeal is a quick fix for breakfast, but it is missing most of the healthy stuff from oats you could be getting. Also, most are jampacked with sugar. Try making your own oats, it takes a few minutes longer, but the whole oats will fill you up for longer. For some sweetness try berries on top or a bit of honey.
I think by now most of us know the surgery coffee drinks aren’t good for us. Trying trading in your latte for an iced coffee with milk. If you need some sweetener try honey or maple syrup, but if you can get to no sugar, way to go.
Popcorn has become so popular recently it can almost demand it’s own aisle in the grocery store, but not all popcorn is created equal. If you really want to cut the fat and the calories try air popping or getting as plain as you can. Cheese flavored and theater butter popcorns are pretty much every bit as bad as chips.
I love red meat as much as the next person, but if you find yourself eating it more than once every week or two try switching to fish. Salmon is a great choice but so are white fish. You’ll get some great omega 3-6-9 fats and take in fewer calories and fat than you would from red meat.
Before you say “How the heck would I make a frozen Banana desert” go do a search for the Y0nana’s machine or this post of how to make a frozen banana mash. This dessert has a lot less sugar and fat than regular ice cream, and you can blend a lot of different stuff into the final product to mimic your favorite ice cream flavors.
Doesn’t matter the candy bar, they just aren’t good for you. Swap that out for some squares of dark chocolate and you’re getting less sugary, more antioxidants and usually (pending how much you eat) fewer calories. Try buying a large dark chocolate bar to have at home and indulge in a couple of squares when the urge for chocolate hits.
Cooking with olive oil (or worse canola oil) contains a lot of calories. While there are health benefits to olive oil in your diet, most of us can stand to miss out on those extra calories in the pan when cooking. Try olive oil cooking sprays to reduce calories but keep the nonstick benefit.
If you’re a big sandwich or wrap person and find yourself using mayonnaise a lot, try switching it out for mustard. Far fewer calories and fat.
Whether it’s sour cream for tacos, nachos or chili a great alternative is low-fat Greek yogurt. It keeps some of the tasty zip, but with more protein. The same swap can be done for mayo in recipes like egg or tuna salad.
Making a turkey meatloaf and skipping the beef and/or pork will reduce calories and fat content. Protein stays about the same or better, and there are lots of recipes that will make it just as tasty.
In most recipes that call for breadcrumbs, you can substitute ground oats. It will mind as well, is more heart healthy and will leave you feeling full for longer.
Ever looked at the calories, fat, and sodium per serving of your favorite snack crackers? Try swapping for apple slices. Cheddar cheese, even nut butter, and apples is a really tasty snack!
This one often surprises people but swapping spaghetti noodles for spiraled zucchini noodles is a great way to cut calories, get more veggies in a meal. It tastes really good too. The consistency is very close to pasta so long as you don’t cook it too long.
Swapping a wrap for bread in your sandwiches reduces carbs and will also reduce a spike in your blood sugar from all that flour and carbs after a meal. Also, try breakfast wraps rather than sandwiches in the morning.