NutritionWellness

Easy Food Swaps You Can Make To Save Yourself Hundreds Of Calories

Photo: EveningStandard

From the moment you wake up until the time you lay down in bed daily, you make a ton of food decisions throughout the day. What you choose to put into your morning coffee, to the snack you hurriedly pick up along the way, every morsel counts and this is especially important when you are on a weight-loss journey.

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Want to lose weight without counting calories? 🙌 Here are some easy swaps to help you head in that direction. . Take those rice cakes, add some almond butter on top, sliced banana & have the kombucha on the side & you have yourself a meowmeix approved snack 😋 More info below: . Banana chips ➡️ Banana – While banana chips are yummy, it’s much easier to overeat than a banana. A medium banana is about 105 calories while 8.5 banana chips are 105 calories. You could easily eat a couple handfuls of banana chips in one sitting but it’s a lot harder to eat 3 bananas. . Bagel ➡️ Rice cake – Rice cakes are light, easy & go with almost any topping. Plus, they only contain 2 ingredients: rice & salt. Some bagels contain 14+ ingredients and often have added sugar. If you’re trying to lose weight, a rice cake is a much better, low calorie option. . Naked juice ➡️ kombucha – Naked juices are often sugar bombs in disguise. I don’t love the green machine because it acts like it’s mostly greens when really there’s a ton of fruit juice packed in. 16 oz bottle of kombucha is only 50 cals & 12g sugar while naked juice is 270 cals & 53g sugar. . . . . #weightloss #cleaneating #weightlossjourney #healthyeating #healthyfood #nutrition #healthychoices #getfit #exercise #healthyliving #healthylifestyle #cardio #cleaneats #fitfood #instahealth #mealprep #paleo #determination #active #transformation #strong #slimmingworld #train #cleanfood

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Hence, fitness enthusiast Amanda Meixner shows on Instagram that you can cut back on calories just by making a few easy swaps. “Small tweaks add up!” she captions. “These swaps will not only save your waistline but also your health. The top side is full of processed foods, bad oils & sugar bombs while the bottom side is less processed & lower calorie to boot.”

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Small tweaks add up! 🙌 These swaps will not only save your waistline but also your health. The top side is full of processed foods, bad oils & sugar bombs while the bottom side is less processed & lower-calorie to boot. More info below: . Chips ➡️ Popcorn – Popcorn is an easy grab-n-go food and much less processed than chips! That sad handful of 9 chips has 150 cals, 9g fat, 16g carbs & contains sunflower/vegetable oil & fillers, yikes! 3 cups air popped popcorn is only 93 calories & only contains 1 ingredient: popcorn. You can also cook it in a pan with olive oil if you prefer it that way! . Frappuccino ➡️Iced Coffee w/ Coconut Milk – Frappuccinos are sugar bombs! A grande mocha with 2% milk has 61g sugar & 400 calories while an unsweetened iced coffee with coconut milk containers 25 calories & 2g sugar. Now, that’s an easy swap that will save you a ton of calories & sugar! . Burger with bun ➡️ burger lettuce wrap – Save yourself the extra processed carbs when you swap a bun for a lettuce warp. While it’s perfectly ok to treat yourself to a full bun, swapping it out for a lettuce wrap on a regular basis with save you 18g+ carbs! . . . . #cleaneating #healthyfood #fitfood #healthyeating #healthychoices #cleaneats #healthylifestyle #burger #burgerporn #glutenfree #nutrition #paleo #cleanfood #mealprep #protein #hamburger #burgers #healthyliving #eathealthy #coffee #fitnessfood #burgertime #weightloss #instaburger #iifym #lowcarb #healthylife #flexibledieting #instahealth #mealprepsunday

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For instance, choose popcorn instead of potato chips if you are after something savoury. Should you be after a sinful burger, skip the bun. Instead of a high calorie bagel, try rice cakes. You’ll be surprised with just how much sugar and carbs you can reduce in your diet, and live to see the difference!

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You guys know I’m all about my healthy swaps ❤️ . Here are some more healthy substitutes to add to your routine. Breakdown below: . 🍫 The milk chocolate bar has a whooping 44g carbs, 41g sugar only 2g fiber and 370 calories! The dark chocolate bar shown on the other hand had 13g carbs, 6g sugar, 5g fiber & 250 calories. With dark chocolate, you’ll feel fuller faster with the add fiber & won’t go through such a big insulin spike & crash. . 🌽 Vegetable oil and canola oils are highly processed, heated, bleached, refined and deodorized. The hight heat these oils go through have negative impact on the healthy compounds in the oils & are stripped of much of their omega-3 fatty acids in the processing. Extra Virgin Olive oil is produced by cold pressing and doesn’t use chemicals for refinement & also avoids high heat treatment, leaving it full of heart healthy fats. . 🥑 Sour cream adds about 40 calories & 6g of fat per quarter cup but doesn’t add much nutritionally. Guacamole on the other hand adds antioxidants, about 4g of fiber, potassium + more per quarter cup. Plus, you get all the heart healthy fats from the avocado. . Inspired by @blonde.health Sources: https://www.active.com/nutrition/articles/the-diet-detective-are-latin-american-foods-healthy https://draxe.com/olive-oil-benefits/ https://draxe.com/canola-oil-gm/ — . . . . #glutenfree #paleo #fitfood #lowcarb #healthyfood #cleaneating #paleodiet #healthyeating #whole30 #primal #cleaneats #lchf #nutrition #eathealthy #jerf #paleolifestyle #healthylifestyle #fitnessfood #dairyfree #keto #cleanfood #grainfree #protein #healthychoices #iifym #realfood #healthylife #flexibledieting #healthybreakfast #paleofood

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Here are some more tweaks you can make to your nutrition routine 🙌 Because like I say, small changes add up to big, lasting results ❤️ More info below: . 🍓 Fiber one bar ➡️ 1 cup blackberries – blackberries are packed with antioxidants, vitamins, minerals + water. 1 cup blackberries = 62 calories & 7.6g fiber VS the sad fiber bar = 90 calories & 5g fiber. Not to mention the fiber one bar has a never ending list of ingredients. . 🍫 Candy bar ➡️ dark chocolate – a 1.56 oz snickers bar has 20g sugar & less than 1g fiber while a Theo 85% dark chocolate bar has 7g sugar and 5g fiber, now that’s a win! Plus, there are 20 ingredients in a snickers bar vs. a mere 3 in the Theo bar so you won’t have to question what you’re eating. . 🥜 Processed PB ➡️ Real Peanut Butter – conventional PB ingredient list includes: peanuts, cane sugar, cornstarch, palm oil & salt. Some have even worse ingredients like soybean oil. Real peanut butter has “peanuts” or “peanuts & salt”. Make sure to double your ingredients! . . . . #healthyfats #cleaneating #paleofood #healthychoices #healthyeating #healthyfood #weightloss #cleaneats #fitfood #keto #nutrition #mealprepsunday #glutenfree #getfit #paleo #healthyliving #determination #healthylifestyle #fats #bbg #healthyfats #fitnessaddict #peanuts #healthyfats #mealprepmonday #strong #train #cleanfood #mealprep #protein

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Carmen Chong
YouTube-obsessed and a beauty junkie at heart. Find her on Instagram: @carthemen