Food Swaps

Found and adapted from She's Finding Fitness blog

Simple & Smart diet swaps for weight loss!

1.       White bread for Low Calorie Whole Wheat bread.

            Save  65-120+ calories PER SLICE! Check your bread nutrition labels.
2.       Butter for Margarine.

3.       Mayonnaise for Avocado

            Avocado is 50 calories per 2 tbsp. serving when replacing higher-calorie mayonnaise containing 180 calories per 2 tbsp.

4.       Meat for Veggie Pizza

5.       Canned fruit for fresh fruit

            Canned fruits that are packaged in syrups are loaded with sugars and extra calories/carbs

6.       Sugar for non-sweetened applesauce(baking).

7.       Creamy salad dressing for a vinaigrette dressing.

            Try Wish Bone Spritzers! Only 10 calories for every 10 sprays. There’s tons of different flavors

8.       One meal for a salad

9.       Ice cream for frozen yogurt and fresh fruit and veggies

10.   Milkshake for a fruit smoothie

            I mix 1/2 cup of Dannon Light & Fit Strawberry yogurt with ¼ cup water, 3-4 fresh strawberries, a banana, and 6-8 cranberries in a blender. This is delicious and it makes 2-3 servings

11.   Regular peanut butter for Natural Peanut Butter or Nutella

12.   Frozen Chicken in bags for all natural chicken

13.   Whole milk for skim milk

14.   White rice for brown rice

15.   Creamy pasta sauces for tomato

16.   Vegetable/Cooking Oil for cooking spray

17.   Ground beef for ground turkey

            Tastes EXACTLY the same but saves you tons of cals & fat!

18.   Tuna in oil for tuna in water

19.   Eggs for egg beaters

            Save 40-50 calories and save fat, cholesterol (beaters don’t have cholesterol)

20.   Sugary cereals for whole grain cereals (cheerios) with fresh fruit

21.   Soda for tea

23.   Oatmeal made with milk for Oatmeal made with water

24.   Salt for Salt Substitute (Mrs. Dash)