Making Meals Healthier One Swap at a Time…

We know that eating better/healthier is easier said than done.

Until now…

Here are FIVE super delicious swaps that will leave you satisfied, well-nourished, and FIT approved!

#1 Swap Pasta for Spaghetti Squash: Eating spaghetti squash will help fill up your plate without adding a ton of calories. Each cup of the cooked squash contains only 42 calories – 2 percent of the daily calorie intake on a 1,500-calorie diet, or 1.5 percent of a 2,000-calorie diet. Due to the squash’s low calorie content, substituting spaghetti squash in place of spaghetti pasta dramatically reduces the calorie content of your meal; substituting a cup of squash in place of pasta saves you 179 calories. If you normally eat spaghetti once a week, the calorie difference in switching to spaghetti squash translates to 2.5 pounds of weight loss over the course of a year. Each cup of cooked squash contains approximately 10 grams of total carbohydrates, including 2.2 grams of fiber. One cup of squash contains vitamin A, several B vitamins, as well as vitamins C, E and K. In addition, spaghetti squash provides a source of the essential minerals calcium, zinc, copper, manganese and selenium.

#2 Swap your afternoon Wrap or Sandwich (aka BREAD) for a Collard Wrap: Bread can be full of sugar and is full of carbs, which don’t help if you’re trying to lose weight. Aside from that, it’s often cut with a ton of unnecessary ingredients for shelf life and things like gluten to keep it chewy. (WHICH IS WHY YOU SHOULD ALWAYS GET THE BAKERY FRESH BREAD WHEN YOU ARE REACHING FOR A LOAF.) The majority of the population has some sort of intolerance to wheat/gluten simply because of the way it’s been over-processed. These factors often lead to digestive and skin issues, not to mention brain fog and potentially chronic illness and disease. Collards are a great upgrade and are not only really tasty, but they’re loaded with nutrients. They are part of the cruciferous family and are said to have cholesterol lowering ability. They are chock-full of vitamins and minerals, including vitamin A, K, C, manganese, fiber, calcium and B vitamins. Sure – you can always turn that sandwich into a salad, but collard wraps a good solution for “on the go” meals, and something fun and different.

#3 Swap Store Bought Salad Dressing for Olive Oil and Apple Cider Vinegar: Store Bought Salad Dressings contain so many ingredients, like fillers and added sugar. All totally unnecessary. Instead, drizzle some olive oil and vinegar (apple cider is a GREAT CHOICE) instead, maybe a sprinkle of celtic sea salt and you’ve got a  great – and easy – dressing!

#4 Swap sugary Granola for Steel Cut Oatmeal: Granola is often full of added sugars, which increase inflammation and cause a slew of other health issues. Steel cut oats are rich in dietary fiber and are low glycemic, making them a great choice for diabetics as they help keep blood glucose levels stable. The soluble fiber in oats may also affect blood pressure levels. They also keep you full longer, decreasing the chance of overeating.

#5 Swap the Egg McMuffin for the Veggie Scramble: Ditch the carb-loaded muffin and cheese and load your super-nutritious eggs with veggies, which boost your overall health from a cellular level. Eggs are a great source of vitamin A and B, folate, selenium and protein. Be sure to eat the WHOLE egg, as most of the nutrients are in the yolk, while the protein is in the white. Both parts are important, my friend! Contrary to popular belief, while eggs are high in cholesterol, they do not adversely affect blood cholesterol. Cholesterol in the diet doesn’t raise cholesterol in the blood.

 

A-Guide-to-Egg-Carton-Labels

They’re also a great source of choline, an incredibly important nutrient that most people don’t get enough of, which is used to build cell membranes and plays a role in producing the signaling of molecules to the brain and other bodily
Egg-Yolk-Contains-and-Benefits
If you are inspired by these SWAPS, check out this bigger list of 30 easy swaps!!!

 

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