If one of your New Year's resolutions was to start eating more healthily or shed extra pounds to improve your heart health, this post might be what you need to not give up on your goals just two months into the year. According to a new global study, just over half (52% globally) of people who want to lose weight would exercise more but would not diet. So diet really is what hinders weight loss goals for many people. However, not many realize that just a few easy healthy food substitutions can make a massive difference on the scale and improve quality of life.
Eating more healthily doesn't mean you have to wave goodbye to all your favorite meals and snacks. However, finding healthy food substitutes for some of your diet staples can painlessly save you tons of calories without you wanting to throw in the towel. We are not speaking of drastic healthy substitutes for unhealthy foods and drinks, like always opting for water instead of fizzy drinks. When picking healthier food substitutes, you must evaluate how implementable and realistic they are for YOU. Because if you don't see yourself implementing these new healthy habits in the long run, what's the point? Essentially, healthy food swaps shouldn't make you feel miserable about what you eat (or have you smiling at the salad). However, healthy swaps for junk food or low-calorie alternatives can really make a difference both in your health or weight-loss journey without taking extra measures, such as extreme dieting, which, more often than not, lead to eating disorders and poor relationships with food. Taking the wrong measures to deal with a problem will only lead to more problems.
To help with the latter, below, we've compiled a list of food substitutions for healthy eating and food swaps for weight loss that can add up to a major difference on the scale without taking extreme or undesirable measures. What are some diet tweaks that you use daily? Let us know in the comments! Also, found the entry on the list helpful? Make sure to give it an upvote!
#1 Swap Milk Chocolate For Dark Chocolate
According to a Harvard study, cocoa flavanols can help prevent cell damage, reduce blood pressure, and increase blood flow to the heart and brain. But remember that overeating of anything can result in weight gain, so be cautious with your portions!
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30points
#2 Replace Egg Whites With Whole Eggs
Apparently, eating whole eggs is far healthier than limiting oneself to egg whites only. When it comes to higher nutritional content, whole eggs are unquestionably superior since almost all of the most significant health advantages present in an egg are concentrated in the yolk.
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25points
#3 Replace Creamy Soup With Chili
Avoid eating cream-based soups. To reduce fat and potentially even calories, opt for recipes that use pureed vegetables, chicken broth, meat, or beans as a foundation. Chili is a favorite of ours since it provides a ton of protein and fiber while still being hearty and comforting.
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24points
#4 Replace Mayo With Hummus
If you usually bring a sandwich from home for lunch, think twice about adding mayo. There is no denying that mayonnaise is incredibly fatty. The substance comprises 10 grams of fat and 95 calories per tablespoon. Yet, a tablespoon of hummus made from chickpeas provides 25 calories, 1.4 grams of fat, and 1.2 grams of protein.
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23points
#5 Ditch Muffins For Croissants
Occasionally have a cup of coffee and a muffin from the office breakroom to power through a long shift? You'll save around 250 calories by choosing a croissant over a muffin, which may surprise you.
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19points
#6 Swap Fruit Drinks For Whole Fruits
The better option is to choose whole fruit rather than juice since it offers more fiber (a nutrient that helps reduce heart disease risk and helps control weight) and fewer calories.
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18points
#7 Swap Regular Crust For Thin Crust
Pizza crusts contain not just many calories; they are also bereft of nutrients. Because most pies are produced with refined white flour, which raises insulin levels and makes you need more and more, this is also the case. The bottom line: Choose a thin crust rather than a typical or loaded crust since the less crust you eat, the better.
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17points
#8 Swap Burritos For Bowls
A flour-based wrap might add up to 470 calories and 98 grams of carbohydrates to your diet. If you want to satisfy your craving for flavor without going overboard, choose a bowl instead. To ensure a nutritious meal, stuff it full of vegetables, use rice, and go for salsa instead of sour cream.
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15points
#9 Replace Ice Cream With Greek Yogurt Popsicles
Greek yogurt producers add an extra stage to their production process to remove excess water, lactose, and minerals from regular yogurt. The yogurt left is creamier, richer, and has more protein and less sugar. Protein, calcium, iodine, and potassium are all abundant in Greek yogurt. Most significantly, it supplies probiotics, which are good for the digestive tract.
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13points
#10 Instead Of A Flour Tortilla, Use A Corn Tortilla
Can't stand the idea of giving up your tortilla? Request the corn-based alternative. They have twice as much fiber and half the calories as their flour equivalents.
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13points
#11 Eat Brown Rice Instead Of White Rice
In general, brown rice is more nutrient-dense than white rice. Unlike white rice, brown rice is not chemically fortified with nutrients. Therefore it is richer in fiber, magnesium, and other minerals.
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13points
#12 Replace Low-Fat Cheese With Goat Cheese
Full-fat dairy has more calories but also makes you feel fuller longer. Choose fresh feta or goat cheese, which contains conjugated linoleic acid (CLA). This fat lowers your chances of developing cancer and heart disease and may promote fat burning.
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12points
#13 Choose Multigrain Or Whole Wheat Pasta Instead Of White Pasta
Pasta made from whole grains is usually high in fiber, copper, phosphorus, manganese, and selenium. Compared to refined pasta, whole-grain pasta has fewer calories and more fiber.
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12points
#14 Swap Gummies For Organic Fruit Leathers
Store-bought gummies are nothing more than gelatin blended with sugar and food color, although we can't dispute their deliciousness. It goes without saying that they are not at all nourishing. The next time you crave the sweet delicacy, try purchasing fruit leather made only of fruits and vegetables.
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11points
#15 Replace Cookies With Low-Sugar Fruits
When craving something sweet, close the cookie jar and pick up fruit instead. To step it up a notch, consider low-sugar fruits if you wish to include them in your daily regime. Strawberries, raspberries, blackberries, and watermelon are some fruits with the least amount of sugar.
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10points
#16 Replace Flavored Oatmeal With Unsweetened Oatmeal
Although there are a few exceptions, instant, flavored oatmeal is a calorie and chemical minefield. To reduce the amount of added sugar and sweeteners, microwave some rolled oats with water, sprinkle some cinnamon, almonds, and a thin layer of honey on top for taste.
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10points
#17 Ditch Sour Cream For Greek Yogurt
Instead of adding sour cream to your chili and tacos, try mixing Greek yogurt with cilantro and Mexican spice for extra flavor. You'll reduce your intake of calories and fat while increasing the amount of protein on your plate. That's what we refer to as a win-win situation!
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10points
#18 Replace Jam With Avocado Spread
Why not smear your toast with half an avocado, some lemon juice, and a slice of tomato instead of your usual fruit spread, which often is sweetened with additional sugar? The avocado’s fiber and ‘good’ monounsaturated fats will keep you full and content far into the afternoon.
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9points
#19 Ditch Conventional Beef For Grass-Fed
If you have the option, opt for grass-fed meat for your burgers and steak. Because it is inherently leaner and contains fewer calories than other types of meat, grass-fed beef is advised. Also, research published in Nutrition Journal found that grass-fed beef had greater amounts of omega-3 fatty acids, which have been shown to lower the risk of heart disease.
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9points
#20 Replace Chips With Fruit, Veggies Or Popcorn
Do you typically eat a snack-sized bag of chips along with your sandwich or salad? It's time to break that habit ASAP. When it comes to nutrition, chips don't offer much except for empty calories. Healthier and more filling alternatives that are just as portable do exist, and there are plenty. We recommend healthier options like fruit, popcorn, and baby carrots.
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8points