Looking to drop a few pounds? Don’t over think it.
A few simple swaps in the kitchen will not only promote a slimmer physique, making the right swaps will result in a healthier body, too. Kimberly Standridge, center manager for Tracy’s Medifast Weight Control Center, says ditching take out and swapping fancy coffee drinks for regular coffee are a great place to start. Read on for her other food swap suggestions.
1) Choose salsa instead of cream-based dips.
Dip chips into this flavorful alternative to cheesy spreads and get extra nutrients for fewer calories.
2) Use oil and balsamic instead of processed dressings.
Think “less is more,” and lightly dress a salad with olive oil and balsamic vinegar—no additives included!
3) Swap mayo for mustard.
For tomorrow’s turkey sandwich, skip the fat-filled mayo and spread some tasty (and naturally fat-free) mustard on the bread instead.
4) Snack on air-popped popcorn instead of regular crackers.
Craving something salty? Air-pop popcorn—three whole cups is about 100 calories. Medifast offers both flavorful, low-calorie popcorn and cracker choices.
5) 1 cup of Zoodles, 25 calories vs. 1 cup of spaghetti, 200 calories.
This swap saves 175 calories! Instead of ordering carb-filled pasta, check the menu for veggie noodles. Order with your favorite sauce and toppings and it’ll taste like pasta, al dente!
6) Mash cauliflower instead of potatoes.
This skinny starch delivers almost a day’s worth of vitamin C for the small price of 27 calories per cup—compare that to potatoes, which clock in at 116 calories per cup. Cauliflower can be used as a rice or pizza crust substitute, too, so stock your fridge weekly. The possibilities are endless!
7) Eat a lettuce wrap, 1 calorie. Not a burger bun, 130 calories.
This swap saves 129 calories. That juicy burger topped with cheese and tomato is much better for you without the bun. Eating out? Ask for your burger in a lettuce wrap. You’d be surprised how popular this is.
8) Lose the Soda! Replace it with a glass of ice water (0 calories).
One 12-ounce can of Coca-Cola has 140 calories, all of it from refined sugars that are pure trouble for people with diabetes. Replace it with water and add a squeeze of lemon, cucumber slices, or mint leaves to add flavor. Add it up—make this change once a day and you’ll slash 51,100 calories a year. That’s more than 14 pounds!
Brought to you be Kimberly Standridge; Center Manager of Medifast Weight Control Center of Tracy