Swap out your Higher Calorie Options with Lower Calorie Options

We all have our go to favorites that we have been eating or drinking all our lives. Often we have been eating or drinking them, without any regard or focus on their caloric intake or the effects they have on our body. By making small changes and swapping out some of the higher calorie items for lower calorie healthier options you will not only loose weight and look better on the outside but be healthier on the inside as well.

  • Eat your fruit, don’t drink your fruit. One 8-oz. glass of orange juice has close to 2.5 times the sugar and just one-third the fiber of a typical piece of fruit. The juice contains 112 calories, 0.1 g dietary fiber, and 20.8 g sugar, while the fruit has 45 calories, 2.3 g dietary fiber, and 9 g sugar.
  • Make your own Vanilla Latte instead of a Starbucks Vanilla Latte. A grande Starbucks vanilla latte is 250 calories with 6 grams of fat and 35 grams of sugar. Make your own by adding to your coffee, unsweetened vanilla almond milk, cinnamon or pumpkin pie spice and vanilla extract, for 35 calories, 3 grams of fat and 0 grams of sugar. In you want it cold, place all in a blender with ice for a great Frappuccino!
  • When cooking meat, chicken or fish, instead of frying or breading or adding heavy sauces for flavor, try grilling and adding fresh spices from your garden for flavor or making a side of chimichurri or pesto  sauce to go with it.
  • When cooking vegetables, instead of boiling (which looses a lot of nutriments) or frying, try grilling, roasting with olive oil, salt and pepper or simply steaming. Aways choose fresh over canned veggies that have a lot of sodium added to them.
  • Instead of drinking white wine straight up, mix with some club soda or seltzer. By doing that you already have reduced your calorie intake in half. Better yet have a seltzer with lime for zero calories!

There are plenty of different areas of your eating and drinking you can change. By swapping out a few small changes, it will add up to big changes and help you be  mindful of healthy choices.