Food · Posted on Jan 15, 2014
Follow these rules all the way to Sexy Beach Bod town. (via Cooking Light )
by Emily FleischakerBuzzFeed Staff
1. Instead of a bagel, use an English muffin. Randy Mayor / Via cookinglight.com
Swap the 3½-inch bagel with 1 tablespoon each cream cheese and fruity jam for a whole-wheat English muffin topped with a tablespoon of peanut butter and fresh strawberry slices.
2. Instead of low-fat milk, use Greek yogurt. Randy Mayor / Via cookinglight.com
Flip-flop your breakfast bowl. Instead of pouring 1/2 cup low-fat milk over your bowl of granola (about 2/3 cup), sprinkle ¼ cup granola over 6 ounces of nonfat Greek yogurt. Low-fat granola has about 1.5g fat in 1⁄4 cup — that’s 75% less than regular granola.
3. Instead of OJ, eat an orange. Randy Mayor / Via cookinglight.com
Skip the 12-ounce glass of orange juice. Eat a fresh orange instead—one cup of OJ has 24 grams of sugar, double the amount in an orange. Plus you’ll tack on an extra 3 grams of fiber, too, by eating whole fruit.
4. Instead of bread use a wrap. Randy Mayor / Via cookinglight.com
Pile your sandwich fixings on one (8-inch) 100-calorie whole-wheat wrap, rather than 2 slices of hearty multigrain bread.
5. Instead of crackers, sub in apple slices. Randy Mayor / Via cookinglight.com
Enjoy that savory sharp cheddar with crisp apple slices instead of wheat crackers - and up your daily fruit count too! You'll also save on sodium. Five wheat crackers: 200mg sodium. One medium fresh apple: Zero.
6. Instead of a flour tortilla, use a corn tortilla. Randy Mayor / Via cookinglight.com
Turn burrito night into fajita night: Stuff the tasty fixings into 2 (6-inch) corn tortillas, rather than one (10-inch) flour tortilla. You’ll also save 450mg of sodium.
7. Instead of mixed nuts, eat trail mix. Randy Mayor / Via cookinglight.com
Two handfuls of nuts are heart-healthy but calorie-heavy. Downsize the 2 handfuls of nuts to 1 (about 3⁄4 oz.), and add a handful of air-popped popcorn and whole-grain cereal, such as Chex. There are 400 calories in a half cup of nuts — so portion carefully.
8. Instead of milk chocolate, eat dark chocolate. Randy Mayor / Via cookinglight.com
Dark chocolate has half the sugar of milk chocolate. Plus, intense dark chocolate, savored slowly, can last as long and deliver the satisfaction you want. Try 2 squares versus a whole candy bar.
9. Instead of ultralight, drink local craft beer. Randy Mayor / Via cookinglight.com
Savor and sip the superiority of one local, full-flavored high-gravity craft beer. It’ll quench and satisfy far greater than 2 ultralight pints. Be careful: Some specialty beers can have up to 10% alcohol — more than wine.
10. Instead of corn chips, use radishes as a crunchy chili topper. Randy Mayor / Via cookinglight.com
Instead of an ounce each of corn chips and sour cream, try fresh radishes for crunch, jalapeños for heat, and a small dollop of cool, creamy nonfat Greek yogurt. There’s still room for cheese. Corn chips aren’t just carbs; skip them, and you’ll save 10g fat per ounce.
11. Instead of a vanilla Frappuccino, order an iced vanilla latte. Brian Woodco*ck / Via cookinglight.com
Even with 2% milk and no whipped cream, a 16-ounce Frappuccino contains 300 calories, mostly from the whopping 67g of sugar. Switch to an iced 2% vanilla latte, and save 40g. Skip the flavoring and order nonfat milk for a refreshing sip with only 11g sugar.
12. Instead of a bran muffin, have a bowl of Raisin Bran. Brian Woodco*ck / Via cookinglight.com
Coffee shop muffins can weigh in at 400 calories or more. Eat your bran with a spoon, using 2/3 cup 1% low-fat milk. Bonus points: 2g more fiber than the muffin and 200mg bone-building calcium.
13. Instead of ham + cheddar, fill your omelet with veggies and goat cheese. Brian Woodco*k / Via cookinglight.com
Rebuild the three-egg omelet. Discard one of the yolks, and trade the cheddar and ham for fresh spinach, tomatoes, and an ounce of goat cheese (keep the peppers). You'll also save about 300mg sodium.
14. Instead of a premade parfait, make your own at home. Brian Woodco*ck / Via cookinglight.com
Many grab-and-go parfaits are full of syrupy, sugar-coated fruit — more dessert than breakfast. Build your own with 6 ounces fat-free yogurt, syrup-free fresh peaches, and 2 tablespoons low-fat granola.
15. Instead of a cinnamon roll, toast two slices of raisin bread. Brian Woodco*ck / Via cookinglight.com
Slather two—yes, two—slices of toasted raisin bread with 1 tablespoon 1/3-less-fat cream cheese sweetened with 1 teaspoon powdered sugar. Sprinkle with cinnamon.
16. Instead of butter and syrup, top pancakes with pecans and yogurt. Brian Woodco*ck / Via cookinglight.com
Trade the butter for nonfat Greek yogurt, and swap 1 tablespoon maple syrup for 1 tablespoon chopped pecans. Shave off another 100 calories by making it a short stack (two 6-inch cakes instead of three), and top with ½ cup fresh berries.
17. Instead of a Bloody Mary, drink a Mimosa. Brian Woodco*ck / Via cookinglight.com
A 12-ounce Bloody Mary contains two shots of vodka — the main source of calories —and four-digit sodium numbers. Whoa, Mary! Portion-size plus: The mimosa also comes in a sleek 8-ounce glass.
18. Instead of a lox and schmear bagel, cut carbs with pumpernickel. Brian Woodco*ck / Via cookinglight.com
Enjoy your lox and cream cheese open-faced on a slice of whole-grain pumpernickel instead of the 300-calorie bagel. Cut back on capers by ½ tablespoon and you'll also save 125mg sodium.
19. Instead of high-cal toppings, top oats with apples and honey. Brian Woodco*ck / Via cookinglight.com
Calories from cream, brown sugar, and nuts can quickly weigh down a virtuous bowl of oats. Add crunch with apples, creaminess with nonfat Greek yogurt, and yum with a touch of honey and cinnamon.
20. Instead of sausage patties, fry up some center-cut bacon. Brian Woodco*ck / Via cookinglight.com
You can still be seduced by salty, fatty breakfast pork from time to time. Center-cut bacon has only 25 calories per slice. It still has nearly 200mg sodium, though, so indulge in moderation.
21. Instead of traditional trail mix, snack on a whole grain variety. Brian Woodco*ck / Via cookinglight.com
Packed with nuts, dried fruit, and chocolate, trail mix has about 350 calories per ½ cup — great for sustaining hikers, a bit much for desk jockeys. Cut the trail mix in half, and swap in 1/3 cup whole-grain cereal.
22. Instead of full-fat ice cream , have an ice cream sandwich. Becky Luigart-Stayner / Via cookinglight.com
Choose an ice-cream sandwich over a scoop of premium full-fat chocolate ice cream, and you'll save 100 calories plus 8g sat fat (almost half of a day's limit).
23. Instead of eating chocolate almonds, spread Nutella on a Graham cracker and top with nuts. Becky Luigart-Stayner / Via cookinglight.com
Just two handfuls of the almonds will set you back about 240 calories. Try smearing 2 teaspoons chocolate-hazelnut spread on a graham cracker (Warning: That's not a lot.) Top with 1 teaspoon chopped nuts. You'll save 16g sugar, too.
24. Instead of a lemon-lime soda, stir up a lemon sparkler. Becky Luigart-Stayner / Via cookinglight.com
Liquid calories are part of the snack budget, too. A 12-ounce can of soda contains 36g sugar—nearly 3 tablespoons. Instead, mix 4 ounces lemonade with 8 ounces sparkling water. Garnish with a lemon slice.
25. Instead of cheese in a cracker, spread it on flatbread. Becky Luigart-Stayner / Via cookinglight.com
Trade the cheese-filled cracker-sandwich pack for this easy sweet-salty-savory combo: Spread 1 tablespoon part-skim ricotta on each of 2 thin, crisp multigrain flatbreads. Drizzle with 1 teaspoon honey.
26. Instead of peanuts, have edamame for a protein-filled snack. Becky Luigart-Stayner / Via cookinglight.com
They're heart-healthy, yes, but the peanuts contain 200 calories per ¼ cup. Trade legume for legume with ½ cup shelled edamame, sprinkled with 1 teaspoon toasted sesame seeds and not only do you lose 100 calories, you gain 4 more grams of protein, too.
FAQs
Here are 8 healthy swaps for everyday foods and drinks.
Use a homemade, low sugar creamer instead of coffee creamer. ... Drink sparkling water, green tea, or kombucha instead of soda. ... Try oatmeal, chia pudding, or a yogurt parfait instead of sugary cereal. ... Choose a healthy or homemade granola bar.
What are the sugar swaps for change 4 life? ›
The breakfast swap: sugary cereal for plain cereal, like a wholewheat biscuit cereal . The drink swap: from sugary drinks to sugar-free or no-added-sugar drinks. The after school swap: for example from muffin to fruited teacake. The pudding swap: for example from ice cream to low-fat lower-sugar yoghurt.
What is the meaning of food swaps? ›
Food swaps are events where members of a local community meet up to share homemade, homegrown, and foraged foods with each other . Apart from diversifying their larders and redistributing surpluses and gluts, they provide opportunities for building stronger communities, and picking up tips.
What food swaps are good for diabetics? ›
Swap meat and cheese for vegetables Instead of meat or cheese-based pasta dishes, opt for a veggie-loaded pasta. Get creative with the veggies you add. Try zucchini, peas, spinach, tomatoes, or mushrooms.
How to make healthier food swaps? ›
Healthy Eating: 5 Healthy Food Swaps
Use Olive Oil Instead of Butter. Beyond the flavourful taste, olive oil has many benefits. ... Choose Salsa Over Cheese Dip. Ready to dip those chips? ... Opt for Mushroom Sauce, not Canned Gravy. ... Swap the Pops for the Water Drops. ... Popcorn for Potato Chips.
What is a healthy food swap for kids? ›
Swap to
A slice of malt loaf or fruited teacake. Fresh or tinned fruit (in juice, not syrup) or fruit salad. A scotch pancake or crumpet. Sugar-free jelly or lower-sugar custard. Crackers topped with lower-fat cheese. Bread or toast with lower-fat spread. A bagel topped with sliced banana. Plain popcorn or rice cakes.
What is the 30 day no sugar transformation? ›
Benefits of a no sugar diet for 30 days Reducing sugar intake or not eating it for a month can lead to weight loss as it eliminates empty calories and reduces the likelihood of overeating, says Singhwal.
How do I cut sugar out of my life? ›
How to cut back on sugar without noticing
Stop adding sugar to tea, coffee, cereal and porridge. ... Replace sugary cereals with plain wholegrain cereals. ... Swap sugary cola for diet. ... Swap sugary squash or cordial for the no-added-sugar kind. ... Swap low-fat fruit yoghurts for low-fat natural yoghurts.
What happens if you cut sugar from your life? ›
Reducing your sugar intake may support a healthy weight, decrease your risk of depression, and reduce your risk of heart disease , among other health benefits. The good news is that you don't necessarily have to quit sugar completely. A limited amount of added sugar each day is fine.
What are examples of a swap? ›
For example, a company paying a variable rate of interest may swap its interest payments with another company that will then pay the first company a fixed rate . Swaps can also be used to exchange other kinds of value or risk like the potential for a credit default in a bond.
A swap is an agreement or a derivative contract between two parties for a financial exchange so that they can exchange cash flows or liabilities . Through a swap, one party promises to make a series of payments in exchange for receiving another set of payments from the second party.
What is the miracle fruit for diabetics? ›
Thankfully there is something that can make life a little bit easier for diabetics: the Miracle Berry . Simply put, the miracle berry is a taste-altering fruit. It is known under many names (sweet berry, miraculous berry, miracle fruit, etc) and, if you want to get technical, its true name is Synsepalum dulcificum.
What are the 5 super foods for diabetics? ›
What superstar foods are good for diabetes?
Beans. Kidney, pinto, navy or black beans are packed with vitamins and minerals such as magnesium and potassium. ... Dark green leafy vegetables. ... Citrus fruit. ... Berries. ... Tomatoes. ... Fish high in omega-3 fatty acids. ... Nuts. ... Whole grains.
What is the healthiest snack for a diabetic? ›
Delicious grab-and-go snacks
Small apple with 1 tablespoon natural peanut butter. ¼ cup trail mix with dried fruit. Hard-boiled egg with a small bunch of grapes. ½ cup nonfat plain Greek yogurt with a handful of berries and 1 tablespoon chopped nuts. Baby carrots with ⅓ cup hummus.
What are 5 healthy food choices? ›
Here are the top 15 foods you should be eating according to our experts:
Fish. ... Broccoli or any of the cruciferous vegetables. ... Beets. ... Spinach and other leafy green vegetables. ... Kale. ... Peanut butter. ... Almonds. ... Mangos.
What is the healthiest junk food option? ›
These are the ideal junk food you should consider:
Cheese. ... Popcorn. ... Sweet Potato Chips. ... Granola Bar. ... Yogurt Pop. ... Tortilla Chips. ... Salsa. Vegetables are salsa's primary component, making it a healthy combination with chips. ... Conclusion. Not all fast foods are unhealthy.
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