Healthy food alternatives for losing weight

1. Choose lower-fat dairy products

Take every opportunity to use reduced fat or nonfat dairy products instead of the full fat versions. Here are the numbers for you: whole milk contains almost 4% fat, and 1 cup of whole milk has 156 calories, 9 grams of total fat, and 34 milligrams of cholesterol. Low-fat, 1% milk has 54 fewer calories, 7 grams less fat, 22 milligrams less cholesterol, the same amount of calcium, and more vitamin A per cup. Nonfat, or skim milk, has only 86 calories per cup. Choosing low-fat or non-fat products is a great opportunity to take calories out of your diet without completely eliminating an entire group of foods.

2. Use lime as a salad dressing

Fresh lime juice will be a great salad dressing – it has no fat and 0 calories. It will give you a burst of flavor, and it pair perfectly with the garden vegetables in your salad without compromising your healthy diet.

3. Replace your sour cream topping with Greek yogurt

Try nonfat Greek yogurt instead of standard toppings like butter, margarine, or sour cream. Greek yogurt has the same thick and creamy consistency of sour cream. Two tablespoons (1 ounce) of nonfat Greek yogurt has only 24 calories and no fat, compared to 50 calories and 5 grams of fat for sour cream, 140 calories and 16 grams of fat for margarine, and 200 calories with 23 grams of fat for butter.


4. Spice it up

If you want your food delicious but without extra calories and fat, use various spices, instead of lots of salt and butter. You can add spices to any dish.

5. Lighten up your mayo

Choose light, lower-fat mayonnaise instead of regular one, it can save significant number calories. Going from 90 calories (regular mayo) per tablespoon to 15 (low-fat) is a big reduction, and when it comes to losing weight over the long term, these kinds of changes really count.

6. Keep your canned fish in water

Canned tuna is a great source of high quality protein and healthy omega-3 fatty acids. But always choose your tuna packed in water, instead of oil. Tuna packed in water will save you 69 calories, 6 grams of fat, and 14 milligrams of sodium compared to the same 3-ounce serving of tuna packed in oil.


7. Choose Canadian bacon

Canadian bacon will save you 100 calories, 9 grams of total fat, 3 grams of saturated fat, and 285 milligrams sodium, which is a significant difference in nutritional composition. Canadian bacon can be also a good alternative to other meats like pepperoni.

8. Try nonfat, sugar-free chocolate pudding

Add nonfat milk to your pudding, and you’ll get just 80 calories, 0 grams of fat, and 15 grams of carbohydrate in 1/2-cup serving. You’ll save 200 calories, 17 grams of fat, and 20 grams of carbs. If you want you can add a tablespoon of peanut butter into your pudding, and you still save 100 calories, 10 grams of fat, and 15 grams of carbs compared to the milk chocolate bar.

9. Try roasted garlic

Roast garlic in the oven for 30 minutes, or bake it in a terra-cotta roaster for only about two minutes in the microwave, and it will lose much of its strong, pungent bite, leaving a mild, buttery sweetness. You can add roasted garlic on bread, potatoes, vegetables, pasta, etc., anything where you would otherwise use butter or margarine. One tablespoon of roasted garlic is only 12 calories, with no fat, saturated fat, or sodium. Plus, eating garlic has some beneficial effects on heart health, specifically lowering blood pressure and helping to prevent atherosclerosis.

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