When trying to lose weight, small adjustments to your diet can weight-in big. Below is a list of simple food swaps to help you replace high calorie, low nutrient foods, with healthier choices. Try swapping out 3-4 “bad” choices each week and remember:
SMALL CHANGES EQUAL BIG RESULTS!
Instead of Granola – Eat Oatmeal (Steel Cut Oats that you flavor yourself with cinnamon and stevia)
Instead of Fruit at the bottom yogurt – 0% Greek Yogurt with fresh fruit and nuts (for bonus points add chia and/or flax seeds)
Instead of Cream Based Soups – Broth Based Soups
Instead of Iceberg Lettuce – Spinach
Instead of Spaghetti Noodles – Spaghetti Squash
Instead of Standard Steak – Grass –fed Steak (less calories and fat, higher in Omega-3s)
Instead of Mashed Potatoes – Mashed Sweet Potatoes with Cinnamon and Stevia
Instead of Hummus and Pita – Hummus and Fresh Veggies (pepper, cucumber, broccoli, or carrots
Instead of Sour Cream – Greek Yogurt
Instead of Ice Cream – Frozen Banana blended in food processor
Instead of Milk Chocolate – Dark Chocolate
Instead of Breakfast Sandwiches – Eggs and Veggies
Instead of a Muffin – Ezekiel Bread (sprouted-grain) toasted with Almond Butter
Instead of Mayonnaise – Horseradish Sauce or Mashed Avocado
Instead of Creamy Salad Dressings – Vinegar Dressing or EVOO and Lemon Juice
Instead of White Rice – Brown Rice
Instead of Dried Fruit –Whole Fruit
Instead of Beef Jerky – Organic Jerky with as low sodium as possible
Instead of Sports Drinks – Water (if needed flavor with lemon or fruit)
Instead of Diet Soda – Sparking Water
Instead of Margarine – Grass-fed Butter, Avocado, or Ghee
Instead of Standard Meat and Poultry – Grass-fed and Free-range
Instead of a Bagel – English Muffin (whole-grain)
Instead of French Toast Sticks – 2 Whole Grain Waffles
Instead of Orange Juice –Eat an Orange
Instead of Crackers – Eat Apple Slices
Instead of a Flour Tortilla – Corn Tortilla
Instead of Cheddar Cheese – Goat or Feta Cheese
Instead of Sausage Patties – Center-cut Bacon
