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Health & Fit 14 Easy Swaps To Make All Your Meals Healthier

18:51  13 june  2018
18:51  13 june  2018 Source:   menshealth.com

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Swap in a healthier ritual after meals to signal that you're done eating. Photos: 14 ways to cut portions without feeling hungry. Bulking up your meals with veggies is one easy way to Remember to chew slowly, put down your fork between bites, and sip water to make your meal last longer.

In fact, in many cases you’ll find that the healthier ingredients enhance the flavors of your favorite dishes. Check out 14 super swaps to boost that eating more protein at breakfast can help you eat less at your next meal , reduce cravings for unhealthy foods, and make it easier to stick with your diet.

Cut calories, sugar and fat with a few simple replacements.: 14 Healthy Substitutes for Your Favorite Foods © Getty Images 14 Healthy Substitutes for Your Favorite Foods Cut calories, sugar, and fat with a few simple replacements.

  • Many meals like salad and spaghetti can be made healthier by swapping fattening toppings like cheese with tasty alternatives.
  • These replacements will help you cut extra calories and get in more nutrients.
  • Commercially made items like spaghetti sauce are easy to prepare at home and will be lower in sugar and oils.

In Genius Foods, my book with coauthor Paul Grewal, M.D., you’ll find an eating plan that’s both nutritious and delicious. Make these easy swaps and watch your weight drop, your brainpower surge, and your tastebuds rejoice.

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These diet hacks make healthy eating a little easier . Ingredient swaps and customization can make guilty pleasure foods a little healthier . Try swapping out sugar for raw honey to get more healthy benefits with your sweets.

It’s not easy to stay healthy during tailgate season, but these simple tips will make it a whole lot easier . No, the key to a fun and healthy tailgating session is to swap out certain ingredients in your favorite meals to lighten their calorie and fat load.

On your salad

a plate of food on a table: Healthy Salad Toppings © Getty Images Healthy Salad Toppings Shake on

Salted pistachios to take in heart-healthy fats with a satisfying crunch.

Not

Croutons. Many packaged croutons are made with refined flour and hydrogenated oils.

Drizzle on

DIY dressing. It’s easy. Just combine equal parts extra-virgin olive oil and an acid (lemon juice, vinegar, Dijon). Then, season to taste with salt and pepper. You get your

healthy fats without the sugar.

Not

Commercial salad dressing. These are typically made with cheap oils. And beware of sweet ingredients!

At the coffee shop

Order

Iced coffee. For minimal calories, you drink in a big antioxidant payload.

Not

Frozen coffee drinks. They're brimming with calories, mostly from sugar. 

At breakfast

a pan of food on a table: Whole Eggs Healthier than Egg Whites © Getty Images Whole Eggs Healthier than Egg Whites Dig into

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You’ve probably heard a million “simple swaps ” that promise to make your meals healthier , only to find out they aren’t so simple after all. But here’s a healthy cooking swap we swear is actually easy : cottage cheese. Don’t believe us?

14 . Instead of: Fried chicken. Fried chicken makes a very unhealthy meal that loads up your body with countless carbs and fats, which are damaging to both, your heart and your weight loss regime. Try: Make a healthier meal with chicken dredged in chickpea or almond flour

Plain, full-fat Greek yogurt. It’s protein-packed, so you stay fuller longer. Plus, research shows that people who eat full-fat yogurt have better metabolic health than those who eat low-fat varieties.

Not

Regular yogurt, sweetened with “fruit.” You’ll consume less protein and often way more sugar. 

Fry up

Pasture-raised eggs. Compared to conventional eggs, they have more omega-3s and more beta-carotene, a pigment with antioxidant properties that protects your body from free radical damage. That’s why the yolks are often more orange.

Not

Conventional eggs. Okay, so they’re not bad for you, but they could be even more nutritious. 

Buy

Whole eggs. They contain not only protein but also vitamins, minerals, carotenoids, and healthy fats.

Not

Egg whites. They contain beneficial minerals but are mostly just protein.

For spaghetti

Cook up

“Spiralized”zucchini. Fiber, minimal carbs, and lots of vitamin C and potassium. Zoodles rule!

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10 Easy Swaps for Healthier School Lunches. Share this post Trust me, I know it’s difficult to manage kids, a full-time job, extracurricular activities, and making healthy meals for your family.

10 Easy Swaps to Make Your Tailgate Healthier . 10 Easy Swaps to Make Your Tailgate Healthier . For football fans, this is the happiest time of the year. Not only for the game-winning rush, but also for the tailgating parties that come beforehand.

Not

Spaghetti. The white stuff is mostly starch, and processing strips most nutrition.

On top of spaghetti

Simmer

Homemade tomato sauce. Throw a pint of cherry tomatoes into a large skillet with a glug of extra-virgin olive oil and a sliced garlic clove. Heat on medium until a sauce

forms, about 20 minutes. Season with salt and pepper.

Not

Commercial tomato sauce. Food manufacturers often jack up the sugar content and incorporate crummy processed oils, which affect flavor and nutrition.

Shake on

Nutritional yeast. True to its name, it contains protein, fiber, and B vitamins to help your cells produce energy. It tastes similar to the shake-on stuff you’d normally use.

Not

Pregrated“Parmesan”cheese. Nutritionally, it doesn’t bring much to the table. The real stuff tastes better too!

To bookend a burger

Use

Grilled portabello mushroom cap. You’ll score fiber, minerals, and antioxidants. Just brush it lightly with extra-virgin olive oil and grill over direct, high heat until tender.

Not

White bread burger bun. It's often made from refined flour, which is empty calories.

How To Consume Protein Supplements for Best Results

  How To Consume Protein Supplements for Best Results Straight up or with food? A new study has the answer.<br>A study published online in Nutrition Reviews looked at 34 randomized controlled trials, including 59 groups of volunteers who either consumed protein in the form of supplements with their meals or had protein supplements in between their meals. Results revealed that the group who consumed the protein with their meals lost more fat mass and those who consumed protein supplements between their meals increased overall body mass over time. In addition, the study found that eating protein between meals may "promote higher body weight.

The best way to reduce your waistline is to examine your eating habits and dietary choices, and pick out healthier alternatives to make a difference. Do you truly think you eat a healthy , wholesome and well-balanced diet?

Lighten up your load with a low-cal version of chili that is made by swapping out ground beef for lean ground turkey. Make it in a slow cooker the night before — it’s not only healthy , it’s also easy .

On a burger

meat cooking on a grill: How to Make a Healthier Burger © Getty Images How to Make a Healthier Burger

Slather on

Hummus. Weird? Maybe. Nutritious? Heck yeah. You’ll receive a little protein and fiber, plus a luscious creamy texture.

Not

Ketchup. It contains a whole lot of sugar. What are you, 12?

To build a taco

Wrap in

Romaine lettuce leaf. It has very few calories and contains some essential vitamins and minerals.

Not

Flour tortilla. It’s typically calorie-dense and made with refined flour.

On a spoonful of peanut butter

Top with

Cacao nibs. They don’t have sugar. They do have disease-fighting flavanols.

Not

Milk chocolate chips. You’ll just be adding sugar.

As a snack

a close up of food: 14 Healthy Substitutes for Your Favorite Foods © Getty Images 14 Healthy Substitutes for Your Favorite Foods

Scoop with

Cucumber slices. They’re mostly water, plus some fiber, and can handle a hefty load of guacamole.

Not

Tortilla chips. They’re often oily, empty carbohydrates

You should also be aware that healthy snacks are actually just junk food in disguise. 

Here are five you should avoid:

  • Granola, and granola bars - you spelled "dessert wrong.
  • Commercial juices - they're a great way to mainline sugar. Better schedule a nap.
  • Packaged whole-wheat bread - most of it has added sugar.
  • Fake meat burgers - they're amazing if you want to eat a bunch of weird processed ingredients.
  • Gluten-free junk food - it's still junk food.

Gallery: 6 quick breakfasts that won't clog your arteries


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