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Weight Loss Tip #34: Make Healthy Substitutions


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Skim milk for whole, white bread for wheat, and Zumba for Happy Hour- just one small swap a day can pave the way to a healthier and happier life. There is no lack of food choices in the world today, and the funky combinations are just about enough to make you go bonkers with “Idea Overflow.” With all of the unhealthy food options, there are just as many healthy alternatives to choose from. The healthy alternatives also taste just as good if not better; so do not shy away from making those swaps at least once a day! I wanted to give you a few simple food swap ideas that you can easily apply to your everyday life.

First and foremost this is simply a guide to help you choose what food swaps may apply to your life, it is not a concrete list to follow daily! See what works best for your lifestyle, and have fun with it!

Swap Soda Pop For Sparkling Water

The fizz is still there, but you lose all of the empty calories and an indescribable amount of processed sugar.

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Use Olive Oil and Balsamic Vinegar

Instead of those fatty, sugar filled salad dressings you find at the store; why not top your salad with a just as tasty option minus all of the fat and sugar?

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Swap Whole Milk for Skim

This small change will give you a fraction of the calories, but will give you the calcium and milk consumption you will need for the day.

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Think Wheat Not White

Bread is bread, many will say. But why not swap out the highly processed white bread for hearty grained wheat bread? This also applies toward pasta choices.

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Use Greek Yogurt Instead Of Sour Cream

We all love our sour cream (who doesn’t!?) but this simple swap will taste just as good, and have a fraction of the fat and calories.

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Eat Real Fruit Instead Of Drinking Juice

Eating fruit still contains sugar, but it is not overly processed sugar. By swapping out juice you are also adding in natural fiber from the fruit’s skin and pulp!

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Swap Chips For Air Popped Popcorn

Are you craving something salty and savory? Why not air pop some kernels, and throw a hint of salt/cinnamon for some flavor. This swap is saving you a lot of calories, and sodium.

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Use Avocados For Butter

You can spread a little avocado on your toast instead of butter, and get a lot of healthy fats instantly. This will keep you feeling more full for longer, which may result in turning down the unhealthy snack later on.

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Try Spaghetti Squash Instead Of Spaghetti

The consistency is a little different, but you are getting the same “spaghetti look” with a lot less calories!

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Choose Cinnamon Instead of Sugar

Sprinkle a little cinnamon instead of sugar on oatmeal, coffee, or toast for additional flavor!

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Cook At Home Instead Of Eating Out

I will leave you with this tip, as many times restaurants overdo it with sauces, creams, and extra calories. Why not just cook up some healthy clean meals at home and feel better overall?

There are an abundance of ideas and swaps that can easily cut down calories out of your daily count, leaving room for other foods you might enjoy. Whatever food swap item that excited you the most, go out and apply it at least once a day and feel the results. Your body will thank you for those small tokens of health and they will eventually build on each other. Once they are built up, they turn into habits which in turn creates an overall consistent healthy lifestyle.

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