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Food swaps for a healthier life

Tuesday, January 7, 2014
Eating an orange instead of guzzling down orange juice can save you over 150 calories.

It’s that time of year—a new year and a new beginning. People often make New Year’s resolutions early January and by Valentine’s Day, they are discouraged and back to their same old patterns. Resolutions such as, “I have to lose weight” or, “I want to eat healthier” tend to be too broad, and therefore do not generally work.


Small action-oriented steps and simple substitutions tend to work a lot better. Here are some smart and simple food swaps that you can actually implement and incorporate into your everyday routine to help you lead a healthier life.



Choose whole fruit instead of juice



Juice tends to be high in sugar and low in fibre. Fresh fruit, on the other hand, contains more fibre than the juice and has a higher water content, both which are excellent for weight loss. Eating an orange instead of guzzling down a pint of orange juice can save you over 150 calories. Imagine how many calories you can save if you make this switch daily.



Start your day with a low fat Greek yogurt instead of a doughnut


Greek yogurt is an excellent breakfast as it is high in protein, which can keep you full longer. Top your yogurt with fresh fruit and a handful of walnuts to round out your breakfast. A doughnut, on the other hand, is full of calories without much nutrition.



Choose whole grains instead of refined grains



Grains and starches are not taboo and do not need to be avoided to be healthier and lose some weight in the process. The trick is to eat the right kind of grains. Whole grains are the best choice as they are chock full of nutrients and fibre. Include brown rice, quinoa, and oatmeal instead of white bread, white rice, and white pasta.



Drink water and seltzer instead of soda



Soda contains pure sugar, is liquid candy, and a waste of calories. Why not eat your calories instead of drink them? Swapping soda for water or seltzer can save you hundreds of calories. For flavour, add a splash of lemon, orange, or cucumber or throw in a few fruity ice cubes (pour your favourite juice into an ice cube tray and freeze for flavoured ice cubes).



Eat an English muffin (whole grain, of course) instead of a bagel


Making this swap can save you over 200 calories. While both a bagel and an English muffin are just one item, a bagel is equivalent to approximately five bread slices whereas an English muffin is more like two bread slices. Save the bagel as an occasional treat.



Start your meal with a vegetable salad (dressing on side) instead of a fried appetizer


Starting your meal with a fresh salad is a great way to include vegetables into your diet. Salad and vegetables are high in vitamins and minerals, full of fibre and low in calories.



Choose a low-fat tomato-based soup instead of a cream-based soup


Soups make a great snack, a healthy appetiser, and even a great meal. The key is to eat a vegetable-based soup and to skip the cream. Great choices include vegetable soup, minestrone soup, and white bean and escarole soup.



Eat an apple or a pear as a snack instead of a bag of chips


When you feel the urge to nibble, go for a healthy piece of fruit instead of a bag of chips. Here’s to a happy and healthy 2014! (Huffington Post)


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