Choosing healthy foods is the key to weight management. While foods such as whole grains, fiber-filled fruits and vegetables or lean proteins will make you healthier, foods like processed and excess sodium, sugary beverages can make you obese and further lead to health woes. So, swap the foods and drop your pounds.
Read on these healthy food swaps that are easy to incorporate in your diet, yet will make a big difference to your weight loss plans.
1. Eat Brown Rice Instead of White Rice
Switch to Brown Rice that offers twice the fiber, zinc, and selenium; four times the folate; five times the potassium and choline; six times the vitamin B3; and 10 times the magnesium to the white rice, according to Academy of Nutrition and Dietetics. Rich in fiber and low in Selenium, Brown Rice offers amazing nutritional benefits and promotes weight loss.
2. Eat Fish Instead of Red Meat
It’s okay to eat red meat provided you take it in moderation, due to its artery-clogging saturated fats. Try limiting red meat and go for fish instead. Fish such as salmon, albacore tuna, trout contains the heart-healthy omega-3 fats, plus you will save a ton of calories and keep cholesterol levels in check. Picking 3-ounce tuna steak over red meat will save you 55 calories and 3 grams of saturated fat.
3. Eat Baked foods Instead of Fried Foods
Switching to baked potatoes instead of French fries is one of the best ways to limit fat consumption. Baking requires little or no oil and is much healthier choice. Other healthy choices include steamed, pan fried with non-stick spray, roasted or grilled foods. You can also switch to sweet potatoes from regular potatoes. “Substituting French fries with baked potatoes cuts you down 12 grams of fat,” say diet experts.
4. Low-Fat Foods Instead of Full-fat foods
Switch to low-fat foods instead of saturated fat foods. Swap your whole milk with semi-skimmed milk, and if you’re already consuming semi-skimmed, why not switch to 1% fat or even skimmed milk. Also switch to low-fat yogurt or fat-free yoghurt instead of full-fat yoghurt. These swaps help you cut down you fat consumption and lowers LDL cholesterol, promoting weight-loss.
5. Eat Whole Fruits Instead of Fruits Juices
While fruits are fiber rich and nutritious, fruit juices are robbed of these fiber contents and are packed with elevated sugar that lacks the supportive nutrients to help it digest and metabolize. Apples, oranges, and grapes are fiber-rich fruits and they help slow down the sugar absorption and control insulin levels. If 120 calories’ worth Whole Apples contain around 24 grams of sugar, 120 calories worth Apple Juice contain 30 grams of sugar.
6. Sip Water, Herbal Teas Instead of Sugary drinks
Pure Water is your first medicine for almost any of your woes. The zero-calorie drink help you stay hydrated beating the exhaustion, while you can also opt for Green Tea, Dandelion Tea to manage weight control. Energy drinks and sport drinks on the other hand can raise your blood glucose levels and add up those unwanted calories.
7. Spices Instead of Salt
Try swapping the salt with spices on daily basis. Limit your sodium intake and instead go for ginger, basil, coriander or curry powders, which will not only make your dishes tastier but helps in controlling your Blood Pressure and in turn aids in weight loss. Season your soups, salads, vegetables, and meats with these herbs and spices.