Healthy Eating Tip - Corporate Fitness Works

Healthy Eating Tip Simple Swaps to Replace High Calorie Foods Whether you are looking to lose weight for the New Year or just eat a more balanced diet there are a few simple swaps to decrease calories and reach your goals. Replacements or swaps can be made day to day or in your favorite recipes and can make a big difference in the calories that you consume. Did you know that decreasing 500 calories per day through nutrition and exercise can lead to a weight loss of one pound per week. Thinking about weight loss meal by meal and food choice by food choice can make dieting seem easier and your weight loss goals seem more attainable. No matter what your favorite high calorie food or meal may be there are simple day to day food swaps that can lead to weight loss by decreasing calories and increasing nutrients. Current Food

Simple Substitution

White Bread, White Pasta, White Rice

Whole Wheat Equivalent

White Potatoes

Cauliflower

Skin on Dark Meat Chicken (legs, thighs and wings)

Skinless White Meat Chicken (breast meat)

Filet, Porterhouse Steak

Sirloin, Round

Creamy Salad Dressing

Vinegar Based Dressing

**Don’t forget that a balanced diet that includes at least 5 servings of fruits and vegetables per day and about half of your body weight in ounces of water can also encourage weight loss.

From Corporate Fitness Works Registered Dietitian, Ali John Corporate Fitness Works, Inc.

Healthy Eating Continued… Worried that you can never eat the foods that you love again? These simple swaps in your favorite recipes will help you eat what you love without all of the calories.

Dairy High Calorie Dairy Product

Simple Substitution

How Much?

Heavy Whipping Cream

Half and Half

1 cup  1 cup

Whole Milk

1% or skim milk

1 cup  1 cup

Sour Cream/Mayonnaise in Dips or Mayonnaise Based Creamy Salads

Non-Fat Greek Yogurt

1 cup  ½ cup sour cream/mayo + ½ cup yogurt

Ice Cream

Frozen Yogurt

½ cup  ½ cup

Cheddar Cheese

Extra Sharp Cheddar Cheese

1 cup  ¾ cup

High Calorie Fat

Simple Substitution

How Much?

Oil

Applesauce, pumpkin puree, mashed bananas

1 cup  1 cup

Butter

Applesauce, pumpkin puree, mashed bananas

½ cup butter + ½ cup of puree

Chocolate Chips

Dark Chocolate Chips

1 cup  ½ cup

Fats in Baking

A Simple Swap Recipe: In the mood for a creamy sweet treat? Try this blended banana as a swap for ice cream:

1 frozen ripe banana that has been out of the freezer for 10-20 minutes, blend in a blender, add 1 tsp cocoa power for chocolate banana ice cream or enjoy as it is! Calories Saved From Swapping: 170 calories

Sources: www.fANNEtasticfood.com www.cookinglight.com www.mayoclinic.com