Healthy Holiday Swaps



50 Healthy Food Swaps

50 healthy food swaps
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Breakfast
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Instead ofCinnamon raisinbagel
TRY2 mini–cinnamon raisin bagels
WhyTrading volume for quantity makes you feel like you're eating more, so you'll never even notice that you've nixed 181 calories.

Instead ofNonfat strawberry yogurt
TRYNonfat Greek yogurt with sliced fresh strawberries
WhyCreamy Greek-style yogurt has nearly twice the protein of traditional yogurt; fresh berries add antioxidants.

Instead ofBreakfast quesadilla with eggs, black beans, cheddar and bacon
TRYEgg, cheese and bacon on an Englishmuffin
WhyYou'll zap 290 calories and 17 fat grams.

Instead of4 French toast sticks
TRY2 whole-grain waffles
WhyChoosing the light, airy waffles will save you 202 calories and add fiber.

Instead ofApple-cinnamon instant oatmeal
TRYSteel-cut oats with 1⁄4 cup fresh chopped apples and a dash of cinnamon
WhyYou'll still get that apple-cinnamon taste, but you'll feel full longer—less-processed oats take longer to digest.

Instead ofCottage cheese (1% fat) with sliced bananas
TRYPart-skim ricotta cheese with sliced bananas
WhyYou'll get two and a half times more calcium.

Instead ofEnglish muffin with 1 Tbsp lowfat cream cheese
TRYWhole-wheat English muffin with 1 Tbsp natural peanut butter
WhyYes, you'll gain a few calories and some fat, but the fat is the "good" kind and you'll eat less in the long run. The combo of complex carbs and a little healthy fat keeps yourblood sugaron an even keel so you'll stay fuller longer.

Instead ofCorn flake cereal
TRYBran flake cereal with raisins
WhyJust 1 cup provides you with about a quarter of the fiber you need in a day. (Corn flake cereal, on the other hand, has hardly any.)

Lunch

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Instead ofSmoked turkey and Cheddar on a baguette
TRYNatural sliced turkey with roasted peppers on a whole-wheat baguette
WhyYou'll banish cancer-causing compounds found in smokedfoodsand add protective antioxidants.

Instead ofChicken salad sandwich made with regular mayo
TRYTuna salad sandwich made withcanola oilmayonnaise
WhyYou'll get a double dose of heart-healthyomega-3fats.

Instead ofGrilled veggie burrito
TRYChicken burrito bowl
WhyYou'll lose 160 calories and 26 grams of fat—and add 4 grams of fiber.

Instead ofCheese calzone
TRYSlice of stuffed-crust pizza
WhyThe pizza has 410 fewer calories and 12 fewer grams of fat.

Instead ofCorned beef sandwich
TRYHam sandwich
WhyYou'll 55 percent less fat.

Instead ofCrispy chicken wrap
TRYKid-sized hamburger
WhyYou'll save 90 calories and 8 grams of fat.

Instead ofGrilled chicken sandwich with mayo on white bread
TRYGrilled chicken sandwich with avocado on whole-wheat bread
WhyAvocado has tons of vitamins, minerals and phytochemicals, plus cholesterol-lowering plant sterols. Whole-wheat bread adds fiber and 30 percent more protein than white bread.

Instead ofFalafel pita
TRYPita with hummus
WhyThe fried falafel has 203 more calories and 11 more grams of fat than the hummus.

Starters

Instead ofVegetable soup
TRYSplit pea soup
WhyYou'll get 10 grams of protein. That's more than what's in a glass of milk or an egg.

Instead ofBuffalo wings with ranch or blue cheese dressing
TRYShrimp cocktail with cocktail sauce
WhyYou'll lose the bad fats (in the dressing and chicken skin) and gain inflammation-fighting omega-3s.

Instead ofPanfried pork dumplings
TRYA cup of wonton
WhyYou'll trim 257 calories and 22 grams of fat.

Instead ofShrimp tempura appetizer (3 shrimp)
TRYTuna sashimi (4 pieces)
WhyYou'll get more heart-healthy omega-3s while also saving 11 grams of fat and 58 calories.

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Instead ofHalf a cheese quesadilla
TRYA bowl of chicken tortilla soup
WhyThe soup has 60 percent less fat and calories than the quesadilla. Bonus: Its high water content will fill you up so you'll less later.

Instead ofBread and butter
TRYBaguette dipped in olive oil and vinegar
WhyVinegar is rich in acetic acid, which has been shown to make you feel fuller after a meal by stabilizing blood sugar. And the olive oil's better for your heart than that artery-cloggingbutter.

Dinner

Instead ofChicken cutlets sautéed in corn oil with a side of roasted potatoes
TRYChicken cutlets sautéed incanola oiwith roasted cauliflower
WhyCanola oil provides more omega-3s than most othercookingoils, and cauliflower is loaded with phytochemicals that protect against carcinogens.

Instead ofSteak fajitas withflour tortillas
TRYShrimp fajitas with corn tortillas
WhyYou'll save 400 calories and 22 fat grams, and tradesaturated fatfor heart-smart omega-3s.

Instead ofMeat lasagna
TRYCheese ravioli
WhyCompared with the lasagna, the ravioli is downright skinny—it has roughly half as much total and saturated fat.

Instead ofHot dog with a small serving of fries
TRYVeggie burger with 1⁄2 cup vegetarian baked beans
WhyYou'll cut 22 fat grams and gain 7 grams of fiber.

Instead ofSpaghetti with broccoli, garlic and olive oil
TRYUdon noodles with broccoli, garlic and sesame oil
WhyA bowl of udon noodles (Japanese noodles made from whole wheat) has 40 percent more fiber.

Instead ofMeat loaf made from 85 percent lean ground beef
TRYMeat loaf made with white-meat ground turkey
WhyIn addition to trimming 100 calories, you'll save a whopping 13 grams of fat per slice.

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Instead ofSichuan beef
TRYMoo shu pork
WhyYou'll lose 300 calories and gain 20 grams of fiber.

Instead ofChicken stir-fry
TRYTandoori chicken
WhyThe tandoori has turmeric, an antioxidant spice in curry powder that may help ward off Alzheimer's disease.

Sides

Instead ofRice
TRYBaked potato
WhyThat spud has nearly three times the fiber you'd get in a cup of cooked rice. You'll also get 20 percent of your daily dose of potassium, which helps controlblood pressure.

Instead ofSpinach
TRYBroccoli
WhyThe calcium in broccoli—it has as much as 1⁄4 cup of milk—is much more easily absorbed than the calcium in spinach.

Instead ofFrench fries
TRYPotato salad
WhyCookingand then cooling potatoes causes them to form resistant starch, which is a special kind of carb that helps you burn more fat. Make it even healthier by tossing your potatoes with extra-virgin olive oil, red wine vinegar and mustard instead of mayo.

Instead ofCouscous
TRYQuinoa
WhyWhen it comes to protein, quinoa is the granddaddy of grains, with more than 8 grams per cooked cup. Drizzle with 1 tsp lemon- or garlic-infused olive oil for addedflavorand healthy fat.

Instead ofTossed salad with iceberg lettuce
TrySpinach salad
WhySpinach is a top source of zeaxanthin and lutein, antioxidants thatkeep your eyes healthyby preventing macular degeneration.

Instead ofSmall order of nachos
TRY1 cup chili with 1 Tbsp lowfat shredded Cheddar cheese and 10 tortilla chips
WhyYou'll still get a cheesy, crunchy dish, but for at least 300 calories and 20 fat grams less. Beans are a great source of protein and fiber, too.

Sweets, Snacks, & Munchies

Instead ofChocolate glazed doughnut
TRYFrench cruller
WhyYou'll save 190 calories.

Instead ofHummus and pita wedges
TRYHummus withred pepperslices
WhyRed peppers are rich in beta-cryptoxanthin, an antioxidant that may help preventlung cancer.

Instead ofCheese and crackers
TRYCheese and an apple
WhyApples contain quercetin, a phytochemical that may help keep cancer cells from multiplying.

Instead ofPotato chips
TRYBlue corn tortilla chips
WhyMore protein and fiber, less fat and calories.

Instead of1⁄2 cup chocolateice cream
TRY1⁄2 cup fat-free chocolate pudding
WhyLose 7 grams of fat.

Instead of1 oz cashews
TRY1 oz almonds
WhyYou'll gain 2 grams of protein and 2 grams of fiber.

Drinks

Instead ofApple juice
TRYPhytosterol-fortified orange juice
WhyThe phytosterols may lower LDLcholesterol.

Instead ofHot chocolate
TRYChocolate instant breakfast drink
WhyYou'll get half your daily dose of calcium.

Instead ofDiet soda
TRYCoffee
WhyCoffee's a top source of antioxidants.

Instead ofFlavored water
TRY4 oz grape juice mixed with 4 oz seltzer
WhyGrape juice has resveratrol, which may keep yourheart healthy.

Instead ofTomato juice
TRYCalcium-enriched vegetable juice
WhyIt has as much calcium as a glass of milk.

Instead ofStrawberry shake
TRYStrawberry smoothie
WhyFresh strawberries have planthemicalsthat fight off free radicals.

Instead of12 oz skim cappuccino
TRY12 oz skim latte
WhyThe latte has 15 percent more calcium.






Video: 15 Healthy Food Swaps (Eat This. Not That!)

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Date: 04.12.2018, 22:05 / Views: 55444