Choosing healthier foods to drop pounds is easier than you may
think. Only a small change in your eating habits can make a big difference.
Losing
weight isn’t actually as tough as it seems. For example, to drop a pound, you
need to remove 3,500 calories by cutting them from your diet and/or burning
them off. Just eating 500 fewer calories a day, in theory you can lose a pound
a week. Your first step is to eat fewer foods high in calories, fat, sugars and
salt and replace them with something healthier. However, remember that when it
comes to a food swap, give yourself time to be used to it. These following swaps
recommended by dietitians from Pritikin Longevity Center can help you slash
calories and slim down.
BREAKFAST
Instead of: Granola
Eat: Oatmeal
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| driscolls.com |
A serving of
half a cup of Quaker Steel Cut Oats contains just 150 calories, 2.5 grams fat
and one gram sugar. Sprinkle 10 fresh blueberries onto your oatmeal to add
natural sweetness for just 8 calories. Meanwhile, a serving of half a cup of
Quaker’s Apple, Cranberry and Almond Granola includes 200 calories, 5 grams fat
and a whopping 13 grams sugar.
Instead of: Egg sandwich
Eat: Scrambled eggs with veggies
 |
| momjunction.com |
Being full
of fiber, veggies will give you a longer-lasting energy boost compared to the
empty carbs in a sandwich. Additionally, tomato, mushroom or spinach in your scrambled
eggs is a tasty way to sneak at least one of your five-a-day. Two large eggs
scrambled with half a cup of spinach clocks in 150 calories, a far cry from the
290 calories in a Dunkin’ Donuts Bacon, Egg and Cheese English muffin sandwich.
Instead of: Fruit at the bottom yogurt
Eat: Plain yogurt with fresh fruit
 |
| bodyrock.tv |
What is at
the bottom of yogurt containers is typically more sugar than fruit. Sprinkle
some sliced (whole is better) strawberries or blueberries for a fresher take on
the fruit-yogurt combination. Swap Dannon’s blueberry-flavored fruit-on-the-bottom
yogurt for the plain variety with topping of fresh blueberries to save you 60
calories and 13 grams sugar.
Instead of: Latte
Drink: Café Americano
 |
| carloisles.com |
A research
conducted at the University of Scranton shows coffee is the greatest source of
antioxidants in the typical American diet. Even if you cannot bear black
coffee, a splash of low-fat milk, honey or a dash of cinnamon can still help
you save much more calories than a latte, which gets extra calories from
steamed milk and added sugar.
LUNCH
Instead of: Tomato-basil soup
Eat: Broth-based minestrone
 |
| dailyburn.com |
Tomato-basil
soup is too thick as it is packed with heavy cream and a serving can draw you
near the result of 500 calories. By sticking with broth-based soups accompanied
by chunks of vegetables, you can actually be satisfied with the taste with just
129 calories per serving.
Instead of: Iceberg
Eat: Spinach
 |
| livemans.com |
There’s no
doubt about the benefits of this vegetable which is full of iron, magnesium,
folate and vitamins A and C- nutrients that the body needs to keep the
metabolism in tiptop shape.
Instead of: French fries
Eat: Potato salad
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| kickstarter |
According a
2013 study conducted by USDA Agriculture Research Service, chilled potatoes are
loaded with more resistant starch-which is not absorbed in the small intestine
making you eat less and feel full for longer- than any other kind of spud. Use
mustard in place of mayo to cut some calories.
Instead of: White hamburger bun
Eat: Whole-wheat hamburger bun
 |
| amybites |
The two
hamburgers both clock in approximately 150 calories, but the wheat version,
which contains three extra grams of both fiber and protein keeping you feel
full longer, is better. Research finds eating whole grains can prevent inflammation
and help your body burn more fat.
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