20 Effortless Healthy Food Swaps To Cut Thousands Of Calories
20 Effortless Healthy Food Swaps To Cut Thousands Of Calories
Are open faced sandwiches the answer? How does a corn tortilla make a difference without compromising taste? Is boiling food better than frying them? Today we will be talking about food swaps that’ll kickstart your journey to a happier and healthier life!
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Timestamps: Intro - 0:00 1. Sweeten with Cinnamon Not Sugar - :00:51 2. Choose Fresh Fruits Over Dehydrated Ones - 01:21 3. Sip Seltzer Not Soda - 01:51 4. Swap White Pasta For Whole Wheat - 02:15 5. Choose Cauli Rice Over White Rice -02:41 6. Go For Greek Yogurt Instead Of Low Fat - 03:13 7. Zoodles Over Noodles - 03:39 8. Boil Or Poach Eggs Instead Of Frying Them - 04:08 9. Eat Whole Fruits Instead Of Juice - 04:40 10. Spread Mashed Berries And Not Regular Jams On Bread - 05:05 11. Eat Grilled Chicken Breasts Instead Of Breaded Chicken Tenders - 05:30 12. Drink Chocolate Milk Instead Of Chocolate Milk Shake - 06:01 13. Choose The Right Pizza Crust - 06:37 14. Swap Regular Chips With Veggies And Dips - 07:02 15. Satisfy Sweet Tooth With Frozen Grapes Rather Than Ice Lollies - 07:29: 16. Prepare Red Sauce Pasta Not White Sauce - :07:58 17. Go For Merlot Over Margarita During Happy Hours - 08:38 18. Marinate Meats In Mustard Not BBQ Sauce - :09:09 19. Ditch White Bread For Rye Bread - 09:45 20. Choose Dark Chocolate Over Milk Chocolate - 10:17
Summary: 1. Sweeten With Cinnamon Not Sugar Starting off with one of the most obvious steps any diet requires you to implement. Cutting down on sugar. But what about those sudden sweet cravings? Cinnamon has a hint of sweetness to it which can trick your brain into thinking you are having something sweet and that intense craving will be successfully managed. Sprinkle some cinnamon on porridge or sweet oats for a healthier alternative to sugar.
2. Choose Fresh Fruit Over Dehydrated Dehydrated fruit is healthy. It’s said to contain as many nutrients as whole fresh fruit. However, if calorie cutting is your aim then dehydrated fruit should be skipped.
3. Sip Seltzer Not Soda Did you know that a glass of seltzer water with a drop of lemon wedge is zero calories while a can of coke contains 140 calories? If you have been thinking about making the switch to healthy eating, soda is another thing you need to quit. Making the switch to seltzer water will ease up this process and satisfy the cravings for drinking soda.
4. Swap White Pasta For Whole Wheat Regular white pasta is something you must steer clear of. Stripped of nutrients and made from refined carbs, it adds some serious calories per serving. On the other hand making the switch to whole wheat pasta will prove to be a much more nutritious option. As opposed to white pasta, it contains complex carbs, fiber, protein, zinc and iron.
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Content
0.169 -> Dieting is hard, especially when you love
gorging on processed, sugary foods.
5.31 -> However, in order to choose a healthy lifestyle
you need to swap the unhealthy foods with
10.13 -> healthier alternatives.
11.24 -> Hey there viewers and welcome back to another
bestie video!
14.95 -> Making food swaps is the first step towards
a healthier well being.
18.76 -> Rules for dieting are frustrating.
21.25 -> You cannot satisfy the cravings of your favorite
junk food.
24.36 -> However, just by making simple swaps and tweaks
you won’t have to give up on your favorite
28.619 -> ice cream, paninis or cheeseburgers!
31.57 -> Doing this will also enable you to eat what
you want, when you want it.
35.26 -> How is that even possible?
36.929 -> Are open faced sandwiches the answer?
39.18 -> How does a corn tortilla make a difference
without compromising taste?
42.85 -> Is boiling food better than frying them?
45.499 -> Today we will be talking about food swaps
that’ll kickstart your journey to a happier
49.429 -> and healthier life!
52.269 -> Sweeten with Cinnamon Not Sugar
Starting off with one of the most obvious
56.139 -> steps any diet requires you to implement.
58.949 -> Cutting down on sugar.
60.71 -> But what about those sudden sweet cravings?
63.549 -> Cinnamon has a hint of sweetness to it which
can trick your brain into thinking you are
67.14 -> having something sweet and that intense craving
will be successfully managed.
71.82 -> Sprinkle some cinnamon on porridge or sweet
oats for a healthier alternative to sugar.
76.28 -> What is your favorite healthy sweet treat?
78.6 -> Share your ideas in the comments below!
82.259 -> Choose Fresh Fruit Over Dehydrated
Dehydrated fruit is healthy.
87.11 -> It's said to contain as many nutrients as
whole fresh fruit.
90.88 -> However, if calorie cutting is your aim then
dehydrated fruit should be skipped.
96.56 -> When fruit is dried, the vitamin C is reduced
to nothing and the concentration of sugar
101.909 -> increases.
102.96 -> This means if you eat dried fruit regularly
you may be increasing your calorie intake
108.159 -> under the pretext of healthy eating.
111.819 -> Sip Seltzer Not Soda
Did you know that a glass of seltzer water
116.03 -> with a drop of lemon wedge is zero calories
while a can of coke contains 140 calories?
122.149 -> If you have been thinking about making the
switch to healthy eating, soda is another
126.03 -> thing you need to quit.
128.429 -> Making the switch to seltzer water will ease
up this process and satisfy the cravings for
133.15 -> drinking soda.
136.12 -> Swap White Pasta For Whole Wheat
Regular white pasta is something you must
140.599 -> steer clear of.
142.209 -> Stripped of nutrients and made from refined
carbs, it adds some serious calories per serving.
148.159 -> On the other hand making the switch to whole
wheat pasta will prove to be a much more nutritious
152.269 -> option.
153.29 -> As opposed to white pasta, it contains complex
carbs, fiber, protein, zinc and iron.
160.739 -> Choose Cauli Rice Over White Rice
In recent times, cauli rice has gained some
166.04 -> serious popularity.
167.04 -> It has given some stiff competition to regular
white rice and for all the right reasons.
172.86 -> If you’re looking for healthier alternatives
for rice then cauli rice is the way to go!
178.24 -> While white rice contains as much as 210 calories
cauli rice contains just 20 calories.
184.579 -> Rather than adding unnecessary calories and
carbs, it will add potassium, fiber and calcium
189.569 -> along with other nutrients.
192.64 -> Go For Greek Yogurt Instead Of Low Fat
It’s crazy to think that just 15 years earlier
198 -> not a lot of Americans knew about greek yogurt.
200.5 -> Today, it’s topping the charts as a much
healthier alternative to regular yogurt.
206.17 -> Being strained thoroughly it contains less
carbs and sugar while being high in protein
210.93 -> and healthy fats.
212.72 -> Eating it regularly also keeps you fuller
for much longer that makes you automatically
217.28 -> cut back on unhealthy snacking.
221.21 -> Zoodles Over Noodles
One cup of spiralized zucchini noodles or
225.569 -> zoodles contain less than 40 calories while
the same amount of regular noodles are packed
230.319 -> with 200 calories.
232.269 -> Zoodles are much healthier than regular noodles.
235.06 -> This doesn’t mean you have to completely
stop eating pasta or spaghetti noodles.
239.189 -> But in order for you to maintain a healthy
lifestyle, spiralizing veggies pack some serious
244.54 -> nutritional punch without the calories.
247.73 -> Boil Or Poach Eggs Instead Of Frying Them
Boiling and poaching are two low calorie cooking
254.62 -> methods.
255.819 -> This method doesn’t add any extra fat or
calories ensuring that you get a whole meal
260.02 -> high in nutrients.
261.99 -> Eggs are a superfood due to the presence of
numerous essential vitamins and minerals.
266.62 -> However, when not cooked right, they lose
their nutritional content.
271.24 -> While a hard boiled egg contains less than
80 calories, the same egg’s calorie content
276.12 -> will increase to around 100 when fried up.
280.75 -> Eat Whole Fruit Instead Of Juice
Contrary to popular belief fruit juice is
285.33 -> more harmful even when it is freshly squeezed
right in front of you.
289.65 -> When the juice is extracted from fruit it
leaves behind healthy dietary fiber which
293.82 -> is essential for the body to maintain a healthy
digestive system.
298.08 -> It can also wreak havoc on blood sugar levels
as they are highly concentrated with sugar,
302.98 -> resulting in headaches and fatigue.
306.84 -> Spread Mashed Berries And Not Regular Jams
On Bread
309.43 -> It is not a surprise that jams and jellies
are high in sugar.
313.93 -> Eating too much of these leads to weight gain,
heart disease and cavities.
318.43 -> Making the switch to mashed berries as a spread
will offer not only limited calories but also
323.41 -> the goodness of natural antioxidants and nutrients
which the store bought jams normally lack.
330.35 -> Eat Grilled Chicken Breast Instead Of Breaded
Chicken Tenders
333.63 -> Fried chicken tenders are the favorite cheat
meal for literally everyone.
338.04 -> However, these breaded and deep fried foods
have zero nutritional value.
342.92 -> They contain as much as 500 calories per serving
and swapping them with grilled chicken breast
347.69 -> is an excellent way to get a variety of vitamins,
minerals, iron, calcium and zinc.
353.92 -> Simple and versatile to prepare they make
for a great swap especially for their zero
358.12 -> fat and calorie content.
361.81 -> Drink Chocolate Milk Instead Of Chocolate
Milkshake
364.63 -> Chocolate milk is made with cow’s milk,
cocoa and sweeteners of your choice.
369.12 -> It does contain some amount of calories but
not as much as a chocolate milkshake.
374.15 -> These kinds of milk are packed with the goodness
of protein, calcium and vitamin D. Not to
379.47 -> mention milkshakes are loaded with unhealthy
amounts of calories, fat, sugar and carbohydrates
385.66 -> that increase weight.
387.42 -> Wondering what food you should avoid in order
to speed up weight loss?
390.96 -> Check out this video to learn about the 50
foods you should avoid.
394.25 -> Now back to food swaps to cut calories.
398.46 -> Choose The Right Pizza Crust
If you love gorging on pizza during cheat
402.37 -> days then instead of going all out and feeling
guilty the next day, you can make the smart
407.39 -> choice of the right pizza crust.
410.14 -> Making the switch to low calorie crusts made
out of ingredients like almond or coconut
414.72 -> flour or hopping on the current trend of cauliflower
crust, can make a huge difference in your
420.06 -> weight loss journey.
423.09 -> Swap Regular Chips With Veggies And Dips
Regular chips contain insane amounts of salt
428.57 -> and preservatives making it one of the first
things to stop if you are following a weight
432.64 -> loss diet.
434.37 -> Making the switch to the healthier version
of veggies and dips makes for a great way
438.461 -> of cutting back on carbs while adding some
serious nutritional value into your meals.
444.05 -> This is also a great way of keeping away from
unhealthy snacks.
449.42 -> Satisfy Sweet Tooth With Frozen Grapes Rather
Than Ice Lollies
453.44 -> If your sweet tooth is standing in your way
of achieving your ideal weight then it's time
457.57 -> for you to get creative!
458.58 -> If ice lollies are your weakness or if you
are just looking for a healthier way to beat
463.52 -> the summer heat, then frozen grapes are the
way to go.
467.42 -> These nature’s candies are packed with nutrients,
especially vitamin C and K. Popping a couple
473.94 -> of them every now and then is a healthier
option than indulging in ice lollies.
480.39 -> Prepare Red Sauce Pasta Not White Sauce
White creamy pasta is made with tons of unhealthy
486.67 -> ingredients like flour, salt, cheese, heavy
cream and butter.
492.52 -> Just a serving of white sauce contains loads
of cholesterol and unhealthy fats because
497.08 -> of which the calorie count shoots up to 400.
500.68 -> Making the switch to red sauce or tomato based
sauce ensures you get a good amount of vitamin
505.34 -> C that boosts the immune system and fights
against several chronic diseases.
510.9 -> Being loaded with veggies and tomato, their
calorie content remains between 150 to 200.
518.529 -> Go For Merlot Over Margarita During Happy
Hours
521.729 -> Merlot is one of the most common types of
red wine just like pinot noir and shiraz.
527.529 -> Apart from being rich in antioxidants, it
can lower cholesterol levels and regulate
531.42 -> heart health as well.
533.1 -> All this with less than 90 calories.
536.149 -> On the other hand, a margarita contains 200
calories.
540.43 -> If you are cutting back on calories then choosing
merlot over pitchers of margaritas will be
544.93 -> a great way of enjoying happy hour while sticking
to your diet.
550.83 -> Marinate Meats In Mustard Not BBQ Sauce
BBQ sauce is one of the most popular sauces
556.779 -> for marinades or enjoyed as dips.
559.67 -> It adds a wholesome flavor and texture to
the meat.
562.839 -> However due to their high calorie content
and distinctive sweet and artificial tangy
567.92 -> flavor they are not a great option for weight
loss.
571.449 -> Upgrading your marinade choice to mustard
will aid in weight loss by speeding up metabolism
576.47 -> and improving digestion.
578.62 -> They not only make for great marinades but
also for awesome salad dressings and topping
583.459 -> for deviled eggs.
586.49 -> Ditch White Bread For Rye
White bread is prepared using large quantities
591.14 -> of flour which is rather unhealthy, fattening
and harmful in general.
596.41 -> Despite being widely popular it has zero nutritional
value while containing gross amounts of calories
602.7 -> and carbs.
603.93 -> Rye bread is a much healthier alternative
to regular white bread and has been linked
608.35 -> with several potential health benefits.
611.24 -> These include weight loss, better digestion,
improved blood pressure and controlled blood
616.3 -> sugar.
618.74 -> Choose Dark Chocolate Over Milk Chocolate
Dark chocolate is packed with the goodness
622.839 -> of 50 to 90% cocoa solids, cocoa butter and
sugar.
627.399 -> On the other hand, milk chocolate contains
just 10 to 15% of cocoa solids, some form
632.75 -> of sugar, unhealthy fats, artificial flavorings
and many other ingredients that have no nutritional
638.47 -> value.
639.47 -> Dark chocolate has several health benefits
apart from just being a great weight loss
643.389 -> snack.
644.389 -> Some of them include lowered blood pressure,
reduced risk of developing heart disease and
649.16 -> a powerful source of antioxidants.
651.66 -> Remember not to over indulge as it may cause
weight gain and all your efforts would go
656.149 -> to waste.
657.48 -> Weight loss, dieting and healthy eating may
seem difficult at first but with proper guidance
662.16 -> and choosing the right way of eating, this
journey can be a cakewalk.
666.129 -> Making the right food swaps can be the first
step towards embracing a healthier lifestyle.
670.199 -> Check out these tried and tested ways to lose
weight.
673.67 -> Also avoid these common diet mistakes.
675.85 -> Watch these two videos to have a better understanding
of how to do dieting right!
679.49 -> Have you followed any diet like paleo or keto?
682.149 -> Share your experiences with us in the comments!
