Ten Healthy Low-Fat Alternative Foods
These low calorie alternatives provide new ideas for old favourites. When making a food choice, remember to consider vitamins and minerals.
These are important for your body. It is indeed difficult to eat healthy all the time. The best technique that you can use to be sure that your meals are healthy is to simply replace unhealthy ingredients with something healthier. The following examples of foods show you how it can be done. Of course these examples are the more common ones, and the list is certainly not exhaustive.
1.) Oatmeal Instead of Granola
A half-cup cooked serving of Quaker Steel Cut Oats contains around 50 more calories than for example, a half-cup of Quaker’s Apple, Cranberry, & Almond Granola. The latter also contains double the amount of fat and a whopping 13 grams of sugar. Opposingly, oats are an excellent source of key vitamins and minerals such as vitamin E, selenium, copper, iron, and magnesium.
According to the American Cancer Society, oatmeal contains insoluble fiber which helps to eliminate toxins from the body. In addition, oatmeal also has soluble fiber which helps to reduce LDL or “bad” cholesterol levels. Soluble fiber also helps to slow down digestion, helping you to feel full long after your meal is complete.
2.) Scrambled Eggs With Veggies Instead of An Egg Sandwich
Filled with fiber, veggies give you a longer-lasting energy boost than the empty carbs in a breakfast sandwich. Plus, a generous helping of tomato, mushroom, or spinach in your eggs is a great way slash the calories while not compromising on flavor. Two large eggs with half-cup of spinach comes in at half the calories you’ll find in a Dunkin’ Donuts breakfast sandwich.
Veggies hence, can keep a breakfast light but at the same time fill up your stomach. They are not only fat free but also delicious, especially if you combine your veggies with bar bq sauce, mustard or plain good ol’ olive oil.
3.) A Wholegrain Breakfast Cereal Instead of Sugar-Coated Breakfast Cereal
A wholegrain breakfast cereal like porridge or shredded wholegrain wheat cereal with no added sugar can be a tremendous improvement from the many cereals out there which contain too many unnecessary calories.
The British Heart Foundation ranks porridge as a top choice for a healthy breakfast – when it is made with low-fat milk or water and unsweetened. On a scale of ‘Best to worst’ breakfast cereals porridge ranked the first while sugar-frosted corn flakes and Granola were ranked ‘the worst’ on the scale due to its high fat and sugar content. Granola with chocolate was at the extreme end ranking ‘the worst’ on the scale.
4.) Salad choices: Spinach Instead of Iceberg Lettuce
Lettuce. Yeah sure. It is sort of green, but iceberg lettuce doesn’t have much nutrition on its own. Spinach on the other hand is full of iron, magnesium, folate, and vitamins A and C, which your body needs to keep your metabolism in tip-top shape.
Spinach boasts nearly twice the recommended daily value of vitamin K, half the recommended value of vitamin A, and ample amounts of calcium and iron. Well, no wonder Popeye was so muscular and strong. He owed it to this veggie!
5.) Wholegrain Varieties Instead of White Breads
You should swap white breads, bagels and muffins with wholegrain breads. There is a visible nutritional difference between the two types of bread. The bran in whole wheat flour provides fiber and the germ provides Vitamin E. They also provide B-Vitamins, magnesium, manganese, iron and Vitamin E.
On the whole, bran bread maintains energy levels for a longer time whereas consumption of white bread gives ‘instant energy’ spiking energy levels, but which does not last very long.
6.) Sweet Potato Instead of Potato
Sweet potato chips instead of potato chips are the starting point for many health enthusiasts. It is recommended that potatoes should be avoided due to Glycemic load. Despite contrary research, it has been discovered that sweet potatoes have a healthier nutrition value than potatoes. It is advisable that both should be avoided in large quantities if possible as they contribute to a spike in the blood sugar level.
7.) Reduced-fat Hard Cheese Instead of Cheddar or Mozzarella Cheese
There are many other substitutes for cheese sauces which are used to fill sandwiches, wraps, burgers and what not. Instead, Parmesan Cheese, Goat Cheese or Feta Cheese can be excellent alternatives. These choices have less calories per each serving and you can easily get them in low prices from grocery stores.
These are healthy alternatives to top on salads, wraps, and can even be incorporated to make delicious sandwiches while still eating what you love.
8.) Veggie pizza Instead of the Regular Pizza
There isn’t a single soul who does not dig pizza! We all do. Delivery pizza is the ultimate college student comfort food, but there are also many undiscovered healthy pizza recipes which are cheap and easy to make. Plus they happen to be low on calories.
Pizza bites with zucchini, mini pizzas with eggplants or mushrooms or pizza with a cauliflower crust can be great options to add veggies to your diet and reduce your carb intake. There are many other combinations of veggies out there you can have on your pizza.
9.) Vegan “Icecream” Instead of Regular Ice Cream
Ice cream is just too amazing to not have! But instead of eating ice cream for every meal, swap it out for vegan “ice cream” made of blended frozen bananas and a few other ingredients. There are many different variations and you will never get tired of it. Other alternatives can be low-fat or fat-free frozen yoghurt. The latter is delicious and will fill your stomach too.
10.) Infused Water, Natural fruit Juice, Coconut Water or Plain Water Instead of Soda
A 330 ml bottle of Coca Cola contains 35 grams of sugar which makes up 39% of the entire drink. Manifestly, this option is the worst as compared to its alternatives. Infused water on the other hand has many natural benefits. So does Coconut water and natural fruit juice.
A serving of 100 grams of coconut water is known to have a negligible amount of fat at 0.2g and a total of only 19 calories. ‘Natural’ fruit juice can be the second best option. However, water will always win the ‘health’ battle. The benefits of drinking water as compared to soda are innumerable. Cutting down on soda and making a transition to water or these other healthy choices is necessary to live a healthy life years down the road.