Smart Diet Swaps
December 26, 2014
Do you ever feel bloated after you prepare a home-cooked meal? How about tired, or even cranky? Everyday ingredients such as butter and refined sugar are some of the biggest diet busters around, and they also come with uncomfortable side effects: bloating, tiredness and others. Smart diet swaps can help you beat these side effects.
Try our swaps the next time you want to cut a few calories — and those unpleasant symptoms — out of your diet for good.
Swap Salt for Salt-Free Seasoning
Even if you don’t add salt to your food at the dinner table you could still be consuming too much of this necessary nutrient. Check out the labels on anything that comes in a box, bag or can — chances are you’ll find salt. Don’t forget to check blended seasonings such as chili powder, too, because they usually contain salt or MSG. Cut back on your salt intake and reduce uncomfortable bloating by using a salt-free seasoning, such as Mrs. Dash.
Swap Butter for Olive Oil
Butter is an all-purpose kitchen ingredient, used for frying, baking, roasting and extra flavor. Instead of putting butter over your next baked potato, try olive oil instead. You’ll be eating a heart-healthy nutrient while maintaining all the flavor.
Swap Butter and Oil for Applesauce
Applesauce is the perfect substitute for butter and vegetable oil when baking. Applesauce easily cuts fatty calories while adding delicious flavor and moisture. Best of all, swapping for applesauce is easy, because it’s a 1 to 1 ratio. Choose an applesauce with no added sugar for an even bigger benefit.
Swap Olive Oil for Coconut Oil
Did you know you can save 10 grams of saturated fat per serving by swapping out olive oil for coconut oil? There’s a catch: this swap only works when you’re cooking over high heat. Coconut oil comes in a jar and is a solid at room temperature, unlike olive oil. Although olive oil is your go-to substitute for butter at room temperature, nothing beats coconut oil over high heat — and it has no unusual taste, texture or residue.
Swap Yogurt for Greek Yogurt
If you think you’re doing your waistline a favor by eating yogurt for breakfast every morning, think again. Check out the calories on the back of the label and chances are you’ll notice your favorite yogurt contains a ton of sugar — especially if you choose a dessert-flavored variety.
Swap it out for a nonfat Greek yogurt, such as Fage. Not only will you get a huge healthy protein boost, but you’ll also consume fewer calories, feel more satisfied and get all the probiotics you need. For an even bigger digestive health benefit, sprinkle some Prebiotin prebiotic fiber supplement into your yogurt.