We all love to eat – right? Most of us want to lose weight – right again! So think about trying to incorporate food swapping into your menus. Food swapping is when we substitute foods that are higher calories and/or more nutritious while still maintaining flavor. There are so many ways to food swap. Be creative and the possibilities are endless.
Here are some easy changes you can make, so pick a few and start to consume fewer calories!
- Butter lettuce or cabbage for a hamburger bun
- Spaghetti squash for wheat pasta
- 1/6 an avocado for mayonnaise
- Blended frozen berries and bananas for ice cream
- Dark chocolate covered organic strawberries for a dessert
- Coconut oil for vegetable oil
- Mashed cauliflower for mashed potatoes
- Salsa and a touch of parmesan for a potato condiment instead of butter or sour cream
- Baked sweet potato fries spiced with ginger, red pepper flakes and sea salt for French fries
- 1 teaspoon of Extra virgin olive oil, vinegar, lemon juice and spices for bottled dressing
- Frozen grapes for sherbet on a warm evening
- Ground mushrooms to replace 1/3 of your hamburger
- Slivered almonds or walnuts to replace croutons
- Popcorn popped in a paper bag in microwave, put in a bowl and then drizzle olive oil over top or bake kale sprinkled with sea salt for chips
- Tofu and an egg scrambled for two scrambled eggs
- Sliced apple microwaved for 1 minute, then sprinkled with cinnamon and a dollop of coconut oil for a slice of apple pie
- Unsweetened cocoa powder, a few drops of peppermint extract and almond milk for hot chocolate
- Plain Greek yogurt with fresh fruit for traditional fruit yogurt
- Spice and/or herb laden broth soup for cream based soup
- A slice of lemon and sprig of mint in a glass of water or club soda for lemonade
When you are determining your food swaps, try to make changes that are healthier but still flavorful. Research shows that when we are satiated, meaning that the food really hit our spot; we are more inclined to stop eating because we are fully satisfied. Adding spices, herbs and hot sauces are a great way to liven up food when sugar, salt or bad fats are reduced. Your taste buds may need some time to adjust so be patient. Goodbye extra calories, hello rocking those jeans!