Healthy Food Swaps to Improve Your Diet
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We are often told the more we move and the less we eat the more weight we will shift. However, allowing ourselves to get too hungry throughout the day or reducing our calorie intake drastically in hopes of losing weight is not the best idea. Not only does restricting your calorie intake affect your brain performance, it will also affect your attempts to make healthier food choices and lose weight in the long run. The key is to choose our food wisely and opt for alternatives that will leave you feeling fuller for longer.
Here are some food swaps to keep your stomach full, your muscles fueled, and your mind satisfied.
Healthy Breakfast Alternatives
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Do you usually have a bowl of cereal or a slice of toast with fresh orange in the morning? Try swapping it for a bowl of oatmeal with fresh fruit or whole wheat toast with poached eggs instead. Boxed cereal can often be made of refined carbs and can be high in sugar. Oatmeal can be a great alternative as it’s a complex carbohydrate which provides added vitamins, minerals and fiber, keeping you feeling fuller for longer.
Filling And Healthy Lunch Swaps
If your lunch is usually a sandwich, a packet of chips, and some fruit juice or a fizzy drink, you probably find yourself hungry by midafternoon. Making some simple swaps can boost the fiber, protein, and volume of your lunch, which will keep you fuller for longer. Switch white bread for whole wheat bread and add more salad and lean protein to your sandwich, and swap a sugary drink for a bowl of fruit.
Chips are one of the nation’s favorite snacks, but they’re high in carbs and fats which can leave you feeling tired and lethargic. Swapping chips for some healthier alternatives will help stabilize your blood sugar levels and keep your hunger at bay. Good alternatives include unsalted nuts, hummus and vegetable sticks, or a hard-boiled egg, some low fat cheese, or Greek yogurt. Snacks that contain protein will help to keep you feeling full for longer!
Meal prepping is a great way to ensure you’re eating a healthy lunch that will keep you energized throughout the afternoon.
Alternative, Healthy Dinner Ideas
Love a hearty bowl of pasta? If you normally go for something like spaghetti bolognese try adding some extra vegetables for some added nutrients and fiber which will help keep you fuller for longer. Adding more veggies is a great way to control your portions without adding loads of calories.
You can even swap some carbs for veggie versions, like cauliflower rice. This is a great way to reduce the calories in a meal while increasing your vegetable intake and making your dinner more nutrition. For example, zucchini has many vitamins required for good overall health, including vitamin B, vitamin C and potassium.
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Healthy Dessert Swaps
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If you’re someone who craves something sweet to enjoy after every meal, opt for a bowl of fruit instead. While desserts are never off the table, eating dessert multiple times a day is not the best idea. Fruits are naturally sweet so will satisfy your sweet tooth without adding lots of calories. They’re also packed with water and nutrients to keep you hydrated and healthy.
Try swapping your usual dessert with a bowl of fruit instead. Fruits are packed with water, which will help to keep you hydrated and hit that sweet spot with the natural sugars.
Other Healthy Food Swaps You Can Try
Try swapping your bag of rice with…
Carbohydrates are an important part of a balanced diet, and we wouldn’t recommend cutting carbs completely, but they can be easy to over consume. If you struggle feeling full on a smaller amount of carbs like rice, why not swap half out for grated veggies like cauliflower, broccoli, or mushrooms.
This can help you to manage your calorie intake and boosting your veggie count for the day, without feeling like you’re eating less – and you’ll actually be boosting your fiber intake which can help fullness. A lot of stores now sell pre-made vegetable rice to make it easier to swap out.
Try swapping store-bought pizza with…
Pizza is a great treat, and fine to have in moderation, but a store-bought pizza can quickly add up in calories. If you’re looking for a lighter alternative but want to satisfy that pizza craving, why not try creating your own using a tortilla wrap as your pizza base? It’s super easy to make and only takes about less than 10 minutes in the oven – perfect for a movie night in!
All you need is some tomato sauce, tomato paste, pizza toppings and some cheese and you’re good to go. Pair with a side salad for a dinner that’s well balanced, nutritious, and good for the soul.
Key points
Eating healthier doesn’t have to involve changing your whole diet. Making healthy swaps can reduce calories and increase the nutrition of your meals, and it’s much easier to stick to. Easy ways to change your meals include:
- Swapping refined breads, cereal and pasta for whole grain varieties
- Replacing some of your carbs with vegetables
- Swapping chips and chocolates with fresh fruit or snacks high in protein
- Swapping fruit juice for whole fruit
Swaps don’t have to be all or nothing, either. You could do half whole wheat pasta, half regular pasta if you prefer the taste, and go for a smaller bag of chips with some fruit rather than replacing them completely. Any swaps will help you eat healthier and allow for good amount of food in without adding too many extra calories.
