We prepared you a list of 9 Easy Food Swaps you can make easily to enhance your Diet and Eat Healthier.
1. Protein shake instead of bowl of cereal.
Why it’s better: A protein shake made with protein powder, milk or soymilk, and fruit will give you more protein, which gives your meal more staying power, and the fruit contributes vitamins, minerals and filling fiber. And, since you’ll be drinking the milk – rather than leaving it at the bottom of the cereal bowl – you’ll get a good dose of calcium, too.
2. Plain yogurt and fruit instead of pre-mixed yogurt.
Why it’s better: You’ll be getting more fruit (and more fiber), more protein and less sugar.
3. Spinach salad instead of iceberg lettuce.
Why it’s better: A serving of spinach has three times more potassium, calcium and vitamin C, and 50% more vitamin A than a serving of iceberg lettuce.
4. Beans instead of rice or pasta.
Why it’s better: Swapping in beans for a side of rice or pasta means you’ll get more iron and more protein.
5. Edamame soybeans instead of chips.
Why it’s better: A half-cup of shelled edamame soybeans (an amount about the size of a tennis ball) has about 9g of fiber, 11g of protein, and around 10% of your daily needs for vitamin C and iron – all for about 120 calories. Show me a chip that can do that! Also, it takes time to remove the beans from the pods, which slows down the rate at which you eat.
6. Canned salmon instead of canned tuna.
Why it’s better: Wild-caught salmon (and nearly all canned salmon is wild) contains a higher proportion of omega-3 fatty acids compared to farmed salmon. Being a fattier fish, a serving of salmon has about twice the omega-3 fatty acids as a serving of tuna.
Why it’s better: Avocado is a good source of monounsaturated fatty acids – similar to what’s found in other healthy fats like olive oil and nuts.
8. Veggie burger instead of beef.
Why it’s better: You’re getting your protein from a plant source, which means a lot less fat and saturated fat than what you’d get from the ground beef.
9. Berries instead of orange juice.
Why it’s better: Fiber is what makes whole fruits more filling compared with fruit juice, and berries are some of the highest fiber fruits around. Spend 50 calories on a serving of raspberries, and you get a whopping seven grams of fiber in return.
Trying to cut calories? Make 1,000 calories disappear with simple swaps throughout your day. In this Herbalife video, Susan Bowerman, MS, RD, CSSD, FAND shares easy ways to cut calories at every meal. Watch how to save 1000 calories a day:
The most basic way to lose weight is to cut calories. Trim a little at every meal and you could save up to 1,000 calories! Here are easy ways you could cut calories at breakfast and lunch:
A large latte and cranberry orange scone is about 750 calories.
– Swap out the latte for coffee with low-fat milk
– Swap out the scone for plain non-fat yogurt with berries and a drizzle of maple syrup
Save 475 calories!
A grilled chicken and avocado sandwich and side of French fries is about 1,430 calories.
– Swap the side of French fries for a side salad with light dressing
– Take off one slice of bread and scrape the mayonnaise off your sandwich
Save 580 calories!
Start a Healthier Diet Now with this 9 easy healthy Food Tips!
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