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Food substitutions
August 15, 2018, 3:55 pm

Food quality and quantity are both important to a diet that helps to lower your body fat percentage.  When you want to lose weight and eat healthy, you should examine your diet and make substitutions to the food you eat. Here are a few ideas for eating healthy by replacing food items with better options, ones with less fat and calories.

  • Instead of whole milk, go for low-fat or skim milk.
  • Replace heavy cream with a mix of 1 cup skim milk and 1/3 cup of vegetable oil.
  • Forgo cheddar and Swiss cheeses with their reduced fat versions, yellow cheeses that say 25% reduced fat, or concentrate on white cheese.
  • Rather than cream cheese use light cream cheese, cottage cheese, fat-free spreadable cheeses and labneh.
  • No need for mayonnaise on your sandwiches, go for plain low-fat yogurt or fat-free mayonnaise, then add lemon juice for better flavor.
  • For bacon lovers, use light turkey breast to get flavor without the calories.
  • Instead of one whole egg, a healthier option is two white eggs.
  • Reduce the amount of consumption of nuts into half, and go for the raw almonds and walnuts.
  • Avoid canned cream soups as they can be heavy in sodium, and can lead to high blood pressure, heart disease, and stroke. Instead prepare homemade broth vegetable soups.
  • For those with a sweet-tooth, replace your cravings for Ice creams with an interest in frozen yogurt or sorbets.
  • Say no to chocolate cakes/ croissants chocolate/doughnuts; instead enjoy chocolate custard or pudding/ jello.
  • Rather than a bag of chips, popped homemade popcorn/ fat free microwavable popcorn are healthier options.
  • Instead of juices that lack fiber and are loaded with sugar, savor the fresh taste of fresh fruits or fruit salads as they are high in fiber.


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