Are you’re trying to eat more healthily, but can’t give up your favorite junk food (or maybe you just want something different every now and again)? We’ve put together some simple ideas for healthy substitutes for you that are delicious.
Check out this list of healthy substitutes for your meals!
If you’re not the type to eat healthily, it may seem impossible to cut back on junk food. But there are plenty of easy ways to put your meals on a healthier path without losing ours on pleasure.
- Swap out the deep-fried foods for some healthier alternatives. Instead of greasy french fries, try some baked tater tots or sweet potato fries. Try not to use deep-fried foods as a go-to snack option, because fried foods are high in (unhealthy) fat, salt and calories. Add them in sparingly as a treat instead of as your main course.
- Serve up some grilled veggies on the side instead of greasy potato chips or other fried snacks.
- Make some homemade popcorn instead of reaching for a bag of chips. Use real butter instead of oil and top with a little sea salt and freshly cracked black pepper for a salty and savory snack option that’s way more nutritious than the microwaveable bags of airy, salty air they can be found in at most concession stands and movie theaters.
- Buy fresh fruits and vegetables when they’re in season and add them to your meals throughout the year when possible — but don’t forget about frozen vegetables! Frozen veggies can be used in place of fresh when they’re out of season or if you prefer them over fresh produce when you don’t have access to fresh produce from your local grocery store. Bonus: they are already washed and cut. Great time saver!
- Prepare yourself a nice big bowl of broccoli ahead of time so you have it ready whenever you need it for a healthy side dish option during a meal or snacking time throughout the week.
Make a grocery list that includes healthier substitutes for your favorite junk foods
Not everyone can afford to buy organic, but healthy substitutes are a way to reduce the amount of processed food you’re eating. If you want to eat healthier, creating a grocery list that incorporates healthier versions of your favorite junk foods is a great way to make sure you are getting the nutrients you need.
Instead of ordering a pizza with extra toppings, make a grilled chicken sandwich with lettuce and tomatoes instead. Instead of having cheeseburgers for dinner, make wholegrain or gluten-free spaghetti with ground turkey and tomato sauce. When making your own versions of unhealthy foods, replace saturated fat with unsaturated fat, sugar with whole grains, and sodium with potassium-rich fruits and vegetables.
Learn how to read nutrition labels
Nutrition labels on food packaging are a great way to learn a lot about what you’re eating. They can help you identify different ingredients and the amounts of nutrients that you need to eat regularly to maintain good health. But many people don’t read them, and some may even believe they’re not allowed to.
Here’s a rundown of the most important things to know about nutrition labels:
- They indicate how much fat, sugar, or salt is in your food. You can find this information on the Nutrition Facts panel, which is located at the end of the main ingredient list. Many foods also have a serving size listed under “Serving Size,” which you can use to estimate your portion size.
- They list calories. You can estimate how many calories you eat by multiplying the amount of each nutrient listed on the label by its serving size.
- Look at your macros and fiber. Prefer items that are higher in fiber, protein, and healthy fat. Watch the carbs, sugar, and unhealthy fats.
- The most important part is the “ingredient list” which must list each ingredient. Watch out for additives, sugar (often using other names), and anything that you don’t understand. As a rule of thumb, ideally, you want to buy food with one ingredient only, and never more than five.
Ultimately. switching out a few ingredients in your favorite meals can drastically reduce the number of calories you’re taking in. If you’re looking for healthy substitutes that can help you lose weight and reduce your sugar intake, we can help!
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