12 Food swaps to cut calories

Hello everyone! 

Small changes can bring big results for your health. When trying to lose weight or just stay healthy, the slow and steady race is the one that wins. 

Instead of suffering and saying goodbye to all our food on the kitchen, we can learn to make this small food swaps, and we will reduce the calories, increase the energy we consume and still eat yummy!!! 

1. Breakfast: Granola for Oatmeal

Change Granola for Oatmeal and sprinkle some fresh blueberries to add natural sweetness. 

2. Breakfast: Latte for Café Americano 

Change our morning latte for an Americano. It will save you the milk and sugar calories and you will get more caffeine and antioxidants. 

3. Lunch: Soup

Change your tomato-basil soup for broth-based minestrone. Don’t be fooled by the word tomato, this soup contains aprox. 500 calories, and the minestrone broth only 130. 

4. Lunch: Side

Do a little swap between French fries and potato salad. French fries are rich in resistant starch which is not absorbed in the small intestine. If you use mustard instead of mayo you will cut even more calories.

5. Dinner: White pasta for spaghetti squash

Make this swap and get a load of vegies and save almost 200 calories while getting yourself full of vitamins. 

6. Dinner: Side

Change mashed potatoes for mashed cauliflower and save 100 calories while getting more vitamin C. 

7. Snacks: Hummus and toasted pita for Hummus and red pepper

Pita is as bad as white bread, so change the pita for some red peppers or carrots and enjoy the delicious hummus while saving 135 calories and wining more vitamins. 

8. Snacks: Cheese and crackers for cheese and apple slices

You might already know that it is always better the natural fiber than carbs. So change the crackers for apples and win 17% of your daily fiber intake while helping your body to erase the signs of aging. 

9. Condiments: Sour cream for Greek yoghurt 

In flavor and texture they are almost the same, but if you go for the change and start using Greek yoghurt, you can save yourself from 20 grams of saturated fat and you can double your protein intake. 

10. Condiments: Salad toppings

You can add a healthier crunch to your salad if you make this swap. With the unsaturated fatty acids from the nuts you can assimilate better the vitamins of the rest of your salad and save calories. 

11. Dessert: Ice cream for Frozen Banana

Aside for saving you tons of sugar and fat that ice cream contains, while doing this swap you will gain potassium, folate and vitamin C. 

12. Dessert: Milk chocolate bar for Dark chocolate 

The darker the chocolate, the less sugar and milk it will contain without mentioning that it will have more antioxidants.

I really hope all this info help you to make healthier choices while eating. Because at the end being healthy relies a lot in choices. 

If you have any more swap ideas you want to share or questions about this ones please don't be shy!!!

All the best,

Gilda