The most important step towards healthy living is eating right. What if we tell you that you can cut down on calories while still munching a delicious snack? Yes, cutting down calories doesn’t mean cutting down on food. You just need to swap calorie-laden food with a low-fat alternative. And, low-fat doesn’t mean an insipid or an unappetizing food option. Consider this; you can swap those high-calorie French toasts with low-fat wholegrain waffles. Doesn’t seem to be boring, right?
We shall see some a flotilla of food swaps for your meals as well as drinks that will help you in cutting down those extra calories.
Being the first meal of the day, breakfast should be filling, albeit healthy, to keep you energised for the rest of your day. Here are a few simple and easy food swaps that are high on that nutritious value with comparatively fewer calories:
Milk and Cornflakes
Replace your ‘milk and cornflakes’ breakfast with a healthier alternative. Cut down the calories by swapping to skimmed milk with a wholegrain cereal. The skimmed milk has lower fat percentage (5%) and the wholegrain cereal helps in cutting down the sugar intake.
Anything teamed up with bread makes for a delicious breakfast option. Swap your regular bread with either wholegrain or gluten-free ones. The latter are high in protein (30%) and fibre as compared to regular bread.
Swap the flavoured low-fat yogurt with a fat-free alternative. Ditch the flavour for Greek yogurt which has just 100 calories (serving of a bowl) compared to 221 calories in a flavoured one.
The mid-day meal is the trickiest. A heavy meal makes you sluggish for the rest of the day and starving yourself would result in binging during snack hours. Here are a few food swap options that will provide the required amount of nutrition and energy to get along for the rest of your day:
Love your parantha too much to let it go? Simply swap a lachha parantha with a methi ki roti cooked with olive oil. It is likely to reduce calories by 240.
Swap your bowl of white rice with brown rice. Brown rice has higher nutritious value than the white rice which is imbued with a high content of carbs.
Parting with cheese is a tall order for many. The simple solution is to swap cheddar and mozzarella cheeses with goat cheese or hard cheese. This will help you cut down the calorie count by at least 57 without starving taste-buds.
More often than not, one can give up snacking with little effort but if you still feel the urge to binge on something between lunch and dinner hours, make sure it to be something healthy for this is the hour of the day when the calorie count takes a steep rise.
- Swap your salty roasted nuts with plain uncoated nuts. A handful of salted peanuts alone contain 170 calories, whereas a handful of mixed plain nuts have 160 calories.
- Ditch the regular milk chocolate for dark chocolate. It not just helps in cutting down calories but the dark compound is known to have a good effect on mood.
- Control your sugar rush by swapping sugary snacks and juices with fruits. The natural sugar and fibres in fruits is a healthier alternative.
Dinner has to be the lightest meal of the day because post dinner you seldom have any physical activity to carry out; hence you end up piling on dinner calories rather than burning them.
Swap your large chunks of meat with leaner pieces during dinner. If you can’t do that, then opt for grilled meat at night. Grilled meat is filling yet has lesser calories.
Swap the calorie-laden butter and milk for skimmed milk and low-fat butter while preparing a serving of mashed potatoes. This will help you keep around 45 calories at bay.
Replace the mixed vegetable gravy with stir fried vegetables. This will cut down the calorie count by at least 120 along with higher nutritious value than the former.
Ever paid heed to the calorie count in your favourite cocktail? Ditch your regular high-calorie cocktail for these low-cal ones:
Long Island Iced Tea
Who doesn’t love LIT? You will certainly stop loving it after knowing that one typical serving of LIT contains approximately 800 calories! Swap this evergreen cocktail with Raspberry Lemonade Martini. A simple cocktail prepared with one part (shot) of gin and Triple Sec in Raspberry Lemonade. This simple swap could save you at least 600 calories!
A single serving of Grasshopper Martini has around 550 calories. Swap it with Apple Martini which has approximately 150 calories.
If you are the one who enjoys their rum, then swap Mai Tai with Rum & Diet Coke. The latter has the lowest calorie amongst the varied options of cocktail available.
Staying healthy is a road with no destination. It is an everyday task. Back-up your strenuous workout gym sessions with these healthy food swaps to keep a check on your calorie count. Imbibe these simple recipes in your daily gastronomical activities and move towards a healthier and fitter living.