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08 // 20 // 2016

9 Healthy Food Swaps

I hope you are all enjoying the beautiful weather! I’m glad it’s finally sunny and actually feels like summer, rather than 12 degrees and rain!

There are so many little ways in which you can alter your diet for the better, and not be missing out on something. These couple of swaps can help you lose those stubborn extra lbs, give you more energy and motivation and above all stop that sluggish feeling you have after eating heavy foods.

I never say to cut out a food completely, if you want a chocolate bar, have one. If you want noodles, have them. You know they aren’t going to help you reach your goal, so you have to take responsibility for that. But you also have to live your life and not obsess over food. Balance is key, and it may take you a while to find it.

1.Zoodles vs. Noodles

This is one of my all time favourites. It’s quicker to make than a pot of spaghetti, it’s still as cheap as spaghetti and doesn’t leave you with a bloated feeling after a whole bowl of it.

80g Noodles – 362 kcal

80g Zucchini noodles -14 kcal

zoodles-soul-shape-fitness

2.Cauliflower rice vs. Cauliflower

I’ve only just started doing this one as I hadn’t realised before just HOW easy it is to actually make! Once again, it takes away that bloated, tired feeling after a meal and it keeps it nice and light. Takes half the time rice actually takes to make and is much more nutritious.

100g Rice – 151 kcal

100g Cauliflower – 25kcal

3. Sweet potato vs. Potato

I tried a sweet potato and never went back! For some people, potatoes are a craving, this is the healthier option, with a much lower glycemic index, it slowly releases energy into your body leaving you feeling fuller for longer and less likely to snack soon afterwards. The fact that both potatoes have roughly the same calories yet very different effects on your body just proves that counting calories is not everything. You must take into account carbohydrates, fats, protein, and glycemic index of each food.

100g Potato – 81kcal

100g Sweet potato – 92 kcal

 sweet-potato-soul-shape-fitness

4. Green Tea (or any herbal tea) vs. Coffee

I know, I know – you need that cup of coffee to wake up in the morning. But try swapping it for a cup of tea or at least one of the many you have in the morning. (coffee is best without sugar and black). Green tea is much more hydration than coffee, and has numerous health benefits that coffee can’t even compete with! If you want to know the health benefits click here!

1 cup coffee with milk – 50kcal (2kcal without milk)

1 cup green tea – 0 kcal

5. Dark chocolate vs. Milk chocolate

Obviously nothing will ever compete with a good bar of cadburys chocolate, but when you’re trying to slim down for that beach holiday, your body will thank you for this particular swap. Just 1 or 2 squares of dark chocolate can satisfy that craving and keep you on track for that bikini pic on the beach. I don’t know about you but eating just one or two pieces of dairy milk is near enough impossible so dark chocolate is definitely the winner here, not to mention its huge anti-oxidant

3 squares milk chocolate – 120kcal (this will probably leave you wanting the whole bar)

3 squares dark chocolate – 55kcal (your cravings will be invariably be satisfied from those three pieces)

6.Quorn Minced Meat vs. Beef / Meat minced meat

Im not a vegetarian, or vegan but I know that a lot of the meat we eat is awful quality – it ‘ grass-fed, and often pumped with horrible chemicals. You may be sceptical about this particular swap but please try it before you protest. You may say ‘oh my husband wants real meat’ – please put it on his plate without him knowing and see if he tastes the difference! I bet he won’t! Apart from that it’s absolutely packed with protein and a great substitute for your spaghetti Bolognese or chilli con carne. Quern you can now buy at Rewe, or the English shop in Munich on the Rosenheimerstr.

100g lean Beef Minced meat – 275kcal

100g Quorn meat – 100kcal

7. Swede and Carrot mash vs. Potato mash

I absolutely love this one because it’s honestly full of flavour that normal mash doesn’t have! It doesn’t make your blood sugar levels rise like the demon white potato and it’s just as easy to make! Swede and carrot are fibrous carbohydrates rather than starchy carbohydrates, this means they have a much higher nutritional value and are essential carbs for weight loss.

100g potato – 81kcal

100g carrots – 50kcal

8. Cauliflower base pizza vs. Traditional flour based pizza

So I made this a while ago and of course it didn’t taste like a normal pizza, but it tasted amazing. My version had goats cheese in it which will push the calories up slightly but there are other recipes without cheese which I imagine are just as delicious.

9. Almond milk vs. Cows milk

Many people have grown up with cow’s milk, including myself. I personally prefer almond milk because to me drinking another animals milk does not seem right. Not to mention almond milk being lower in calories, contains no cholesterol and absolutely no saturated fat.

100ml cows milk – 62kcal

100ml almond milk – 34kcal

If you know of any other great food swaps please let me know! I’d love to add some more to my list!

 

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Jessica

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