You have your diet and you
stick to it, but a substitute here and there could help you lose up to a
pound a month! Here are some great suggestions for food substitutes
that will save you up to 100 calories per meal.
1. Try English Muffins Instead of Bagels
7. Try Trail Mix Instead of Mixed Nuts
8. Eat Dark Chocolate Instead of Milk Chocolate
A recent fad among avid beer
drinkers that want to watch their weight has been to reach for ultra
light beers instead of regular, full fat beers. However, if you are only
looking to have a light drink, it is better to go for the full-flavor
and superiority of the locally crafted beer. But be careful: some craft
beers can have up to 10 percent alcohol, much more than wine or regular
beers.
Instead of corn chips that are
full of carbs, oil and - of course - fat, try sliced fresh radishes for
a nice crunch with your chili. You can also add jalapenos if you like
extra heat and, instead of sour cream, a dollop of nonfat Greek yogurt.
With all these subsitutions there's even room for a bit of cheese.
Some of us love a good melted
ham and cheese sandwich or omelet, but try using vegetables and goat
cheese instead. How about spinach. tomatoes and about an ounce of goat
cheese, along with peppers? You'll be saving yourself over 300mg of sodium by substituting the ham.
Most of the parfaits that you
get when you are on the go have lots of extra sugar and fat that you
just don't need. They are actually more of a dessert than they are
breakfast. Instead, make your own parafait using about 6 ounces of
fat-free yogurt, a fresh fruit of your choosing and about 2 tablespoons
of low-fat granola. If your sweet tooth still isn't satisfied, drizzle a
teaspoon of honey over the parfait and you've got yourself a sweet and
healthy breakfast treat!
The average cinnamon roll
contains so many calories that you'll be working it off for weeks.
Instead, pick up 2 slices of sweet raisin bread, toast them and spread
low-fat cream cheese on them. Then sweeten the cream cheese with about 1
tablespoon of powdered sugar and a sprinkle of cinnamon for a spicy
finish.
When you are eating pancakes
for breakfast, it's best to leave the butter out at all costs (if
possible). You can substitute calorie-filled butter and syrup with 1
tablespoon of chopped pecans and a dollop of non-fat Greek yogurt. You
can also cut a lot of calories by making a shorter stack of pancakes...
A 12-ounce Bloody Mary
contains about 2 shots of vodka, the main source of calories in the
cocktail, and it has about 1000 grams of sodium (way more than you
need). Instead, try a lower-calorie mimosa - a champagne and orange
juice combo - and if you can, use freshly squeezed orange juice that
contains less sugar.
18. Have Center-Cut Bacon Instead of Sausage Patties
Sausage patties were probably
the morning staples when you were a child, but nowadays you've got to
watch your cholesterol and fat intake. Thus, you should try two pieces
of center-cut bacon, which has only 25 calories per slice. That's much
less when compared to two sausage patties. Bacon is rather high in
sodium, however, so use moderation when indulging in this greasy treat.
When you're in a fix for some
chocolate, don't reach for those chocolate almonds that may seem like a
healthier alternative, but which really have over 240 calories in just 2
handfuls. Instead, smear some chocolate hazelnut spread, like Nutella,
on a graham cracker. Top the cracker with 1 teaspoon of chopped nuts and
you'll be saving yourself 100 calories and over 16 grams of sugar.
1. Try English Muffins Instead of Bagels
The average bagel measures
nearly 3 1/2 inches, which is a whole lot of carbohydrates that you
don't need first thing in the morning (or really any time of the day).
Instead, use one tablespoon of peanut butter and some fresh sliced
strawberries in a whole-wheat English muffin.
2. Try Greek Yogurt Instead of Low-Fat Milk
Instead of pouring 1/2 a cup
of low-fat milk into your 2/3 cup of cereal or granola, pour a 1/4 cup
of granola or cereal over 6 ounces of non-fat Greek yogurt. Try using
low-fat granola, which has about 75 percent less fat than the regular
one.
3. Eat Oranges Instead of Drinking Orange Juice
Orange juice usually contains a
lot of sugar, unless it is very freshly squeezed. Instead, eat an
orange that you know is completely natural. In fact, one cup of orange
juice has 24 grams of sugar, while one whole orange has just 12 grams!
Eating an orange will also give you 3 extra grams of fiber that drinking
orange juice won't.
4. Wrap Your Sandwich Instead of Using Bread
Find 100-calorie whole-wheat
wraps (or really any kind of wrap you can find besides white flour ones)
that usually measure about 8 inches. These delicious wraps will save
you on calories and carbs while still leaving you feeling full.
5. Try Fresh Apple Slices Instead of Crackers
When you are craving for a
snack, try using fresh apple slices as the vehicle for your cheese
instead of greasy and fatty crackers. Substituting with apples will also
help you up your daily fruit count and will leave you feeling lighter
come dinner time. Apples don't have the sodium that crackers do -
another point in their favor. Five wheat crackers have about 200mg of
sodium in them, while apples have none.
6. Corn Tortillas Instead of Flour Ones
So long to fattening and heavy
burrito night. Introduce your family to a new and healthier option -
corn tortillas. They have more or less the same texture as flour
tortillas, but differ slightly in taste. Stuff the tortillas with the
meat, veggies and fajita mix you've cooked, and people will thank you
later for saving them over 100 calories and nearly 450mg of sodium.
7. Try Trail Mix Instead of Mixed Nuts
This one may be surprising, as
nuts are so healthy for you, but if you are looking for an
in-between-meals snack, it's better to go for trail mix, which is lower
in calories. Instead of eating 2 handfuls of mixed nuts, make it one and
add in a bit of air-popped popcorn and wholegrain cereal like Chex (not
trail mix).
8. Eat Dark Chocolate Instead of Milk Chocolate
Dark chocolate has nearly half
the sugar that milk chocolate does and can be just as tasty. When
intense dark chocolate is slowly savored, it's flavor can be just as
delicious and satisfying as the same amount of milk chocolate. Also, try
to minimize your portion to 2 or 3 squares (as pictured above) instead
of a whole chocolate bar.
9. Try Local Beers Instead of Ultra Light
A recent fad among avid beer
drinkers that want to watch their weight has been to reach for ultra
light beers instead of regular, full fat beers. However, if you are only
looking to have a light drink, it is better to go for the full-flavor
and superiority of the locally crafted beer. But be careful: some craft
beers can have up to 10 percent alcohol, much more than wine or regular
beers.
10. Try Radishes Instead of Corn Chips on Your Chili
Instead of corn chips that are
full of carbs, oil and - of course - fat, try sliced fresh radishes for
a nice crunch with your chili. You can also add jalapenos if you like
extra heat and, instead of sour cream, a dollop of nonfat Greek yogurt.
With all these subsitutions there's even room for a bit of cheese.
11. Have a Bowl of Bran Cereal Instead of a Bran Muffin
The average coffee shop muffin has upwards of 400 calories, which means that you should probably stick to healthy bran cereal instead. Have your cereal with 2/3 cup of low-fat milk and you'll be getting 2 more grams of fiber and 200 mg more of calcium than you would with the muffin.
12. Try a Veggie and Cheese Filling Instead of Ham and Cheddar
Some of us love a good melted
ham and cheese sandwich or omelet, but try using vegetables and goat
cheese instead. How about spinach. tomatoes and about an ounce of goat
cheese, along with peppers? You'll be saving yourself over 300mg of sodium by substituting the ham.
13. Make Your Own Parfaits Instead of Purchasing Pre-Made
Most of the parfaits that you
get when you are on the go have lots of extra sugar and fat that you
just don't need. They are actually more of a dessert than they are
breakfast. Instead, make your own parafait using about 6 ounces of
fat-free yogurt, a fresh fruit of your choosing and about 2 tablespoons
of low-fat granola. If your sweet tooth still isn't satisfied, drizzle a
teaspoon of honey over the parfait and you've got yourself a sweet and
healthy breakfast treat!
14. Have Two Slices of Raisin Bread Instead of a Cinnamon Roll
The average cinnamon roll
contains so many calories that you'll be working it off for weeks.
Instead, pick up 2 slices of sweet raisin bread, toast them and spread
low-fat cream cheese on them. Then sweeten the cream cheese with about 1
tablespoon of powdered sugar and a sprinkle of cinnamon for a spicy
finish.
15. Try Pecans and Yogurt Instead of Butter and Syrup on Pancakes
When you are eating pancakes
for breakfast, it's best to leave the butter out at all costs (if
possible). You can substitute calorie-filled butter and syrup with 1
tablespoon of chopped pecans and a dollop of non-fat Greek yogurt. You
can also cut a lot of calories by making a shorter stack of pancakes...
16. Try a Bubbly Mimosa Instead of a Bloody Mary
A 12-ounce Bloody Mary
contains about 2 shots of vodka, the main source of calories in the
cocktail, and it has about 1000 grams of sodium (way more than you
need). Instead, try a lower-calorie mimosa - a champagne and orange
juice combo - and if you can, use freshly squeezed orange juice that
contains less sugar.
18. Top Your Oatmeal with Apples and Honey, not Brown Sugar
If you're used to topping your
morning oatmeal with nuts, brown sugar and cream, you should try adding
just apples, honey and cinnamon instead. While the high-calorie
toppings do taste good, they weigh down the entire dish with their high
fat and sugar content, which is hard to digest. However, apples,
cinnamon and honey are all very easy to digest and healthy at that. They
will also save you a good deal of fat and calories. If you miss the
creamy taste, try adding a bit of non-fat Greek yogurt.
18. Have Center-Cut Bacon Instead of Sausage Patties
Sausage patties were probably
the morning staples when you were a child, but nowadays you've got to
watch your cholesterol and fat intake. Thus, you should try two pieces
of center-cut bacon, which has only 25 calories per slice. That's much
less when compared to two sausage patties. Bacon is rather high in
sodium, however, so use moderation when indulging in this greasy treat.
19. Have Whole Grain Trail Mix Instead of The Traditional One
For all you snackers out
there, listen up. Instead of regular, full-fat trail mix, try the
whole-grain variety that contains whole-grain cereal and a lot less
sugar and oil. Indeed, the regular cup of trail mix has over 600
calories, which is great for those who exercise a lot, but when you are
sedentary like most of us, those calories can pile on the pounds.
20. Try an Ice Cream Sandwich Instead of Full-Fat Ice Cream
Some of you may enjoy hearing
this next fact: The average ice cream sandwich has 100 calories less
than one scoop of full-fat ice cream, and it is 8 grams lower in
dangerous saturated fats. So, next time you see the ice cream truck pass
down the block, make sure to pick up your ice cream sandwich treat.
21. Have a Chocolate Graham Instead of Chocolate Almonds
When you're in a fix for some
chocolate, don't reach for those chocolate almonds that may seem like a
healthier alternative, but which really have over 240 calories in just 2
handfuls. Instead, smear some chocolate hazelnut spread, like Nutella,
on a graham cracker. Top the cracker with 1 teaspoon of chopped nuts and
you'll be saving yourself 100 calories and over 16 grams of sugar.
Note: Make sure not to over do it with the Nutella. Aim for about 2 teaspoons per graham.
22. Drink a Lemon Sparkler and Not Lemon-Lime Soda
It is important to always remember
that soft drinks have calories too. A 12-oz. can of lemon-lime soda
contains over 36 grams of sugar, which is nearly 3 tablespoons! Instead,
mix about 4 ounces of lemonade with 8 ounces of sparkling water and
garnish with a lemon slice. You won't be able to tell the difference,
and you surely won't get a sugar spike afterwards.
23. Have Cream Cheese and Honey Crackers Instead of Cheesy Snacks
If you are a fan of cheesy
cracker snacks, try this delicious sweet and salty combination. Spread
about 1 tablespoon of part-skim ricotta or low-fat cream cheese on two
thin multigrain flatbreads. Then drizzle both with a teaspoon of honey
for that delectable sweet kick.
24. Try Edamame Instead of Peanuts For a Salty Snack
If you are looking for a salty
snack that's full of protein, try some Japanese soy beans called
'edamame', instead of your regular roasted peanuts. Peanuts can contain
over 200 calories in just 1/2 a cup and are usually full of oil. Pick up
some frozen edamame in the frozen food isle, heat it up in the
microwave or oven and sprinkle with 1 teaspoon of sesame seeds or sea
salt to save yourself 100 calories and gain 4 more grams of protein too.