8 Healthy Swaps That Will Keep You Full
Health
If you’re looking to lose weight, there are plenty of reasons to switch out your fatty, sugary snacks and drinks with healthier options. Not only will it help you reach your goal faster, but it can even keep you full between meals so you don’t overeat later in the day. Here are 8 healthy swaps that will do just that!
1) Protein Powder
Toss a scoop of protein powder into your morning smoothie to keep hunger at bay. Try using plant-based proteins, such as soy or pea, advises Amy Shapiro MS, RD. Protein blends can be hard on your digestive system if they don’t dissolve completely and require extra chewing time.
2) Berries
Berries like strawberries, raspberries, blueberries, and blackberries are low in calories and high in fibre. Try them sprinkled on cereal or yogurt. If you’re not a fan of fresh berries, pick up some frozen berries. They’re just as nutritious—but more portable and convenient. Fruit juice: All fruit juices have lots of vitamins and antioxidants but many also pack added sugar—which can lead to a big spike in blood sugar. Choose 100% fruit juice—that way you’ll get all of those healthy nutrients without all of that extra sugar.
3) Yogurt
Yoplait Light comes in a variety of flavours and packs 80 calories per serving. A healthy swap is one that fills you up while giving you fewer calories and more nutrients. An easy way to cut calories is by choosing yogurt that’s lower in sugar, like Yoplait Light. With only 80 calories per 5-ounce container (and no artificial sweeteners), Yoplait is an excellent snack choice when your stomach starts to rumble between meals. If you’re craving something creamy or sweet, try plain Greek yogurt instead—you can mix it with fresh fruit for a healthier option!
4) Whole Grain Bread
If you are craving bread, reach for a whole-grain option such as wheat, rye, or pumpernickel. Whole grains take longer to digest and provide more energy than white loaves of bread. These loaves of bread will keep you full for longer periods of time, allowing you to avoid overeating. A great alternative is 100% whole wheat bread; be careful though! Many whole-grain varieties include flours and ingredients that aren’t actually healthy so make sure that only 100% whole wheat is listed on the ingredients list. Finally, look for products with a low glycemic index (GI). GI rates how quickly carbs turn into glucose in your body. Low-GI foods help keep your blood sugar levels stable—another way they aid in satiety!
5) Veggies
Try replacing junk food with raw or steamed veggies. The crunch and flavour will satisfy your junk-food cravings, and you’ll get a boost of vitamins and minerals. If you prefer cooked vegetables, try roasting them in olive oil for extra flavour.
6) Nuts
When you’re feeling a little peckish, munching on almonds or pistachios can help keep your hunger pangs at bay. Walnuts are also a great option, as they contain omega-3 fatty acids that fight inflammation and may lower cholesterol. Both nuts and seeds have plenty of protein, which will help you feel full for longer. Choose raw or roasted varieties – both are good for you! Also, try to incorporate them into a healthy diet so you’re getting other nutrients as well.
7) Fresh Fruit Juice
Fresh fruit juice is a great substitute for sugary, sweetened beverages like soda. Even if you're trying to lose weight, though, it's important to keep in mind that juice is still a concentrated source of sugar and calories. In general, 1 cup of fruit juice has as many calories as a medium-sized apple—and most Americans drink much more than that in a single sitting. If you want to reap juice's benefits without packing on excess pounds, opt for a cup of fresh or frozen fruit pieces or berries instead. The fibre will help fill you up so that you'll naturally drink less. (And remember: When it comes to vegetables and fruits, fresh always trumps canned.) Get your daily servings of fruits and veggies with these delicious recipes.
8) Baked Potato
Instead of reaching for a bag of chips or a piece of fried chicken, try eating a baked potato. Potatoes are loaded with vitamins, minerals, and fibre—and they're filling. So next time you have that urge to snack on junk food, nosh on a baked potato instead! It's easy: wash one medium-sized potato (or two small ones), poke holes in it with a fork, and cook it in your microwave for 8 minutes (remove at 7 1/2 minutes if you like more tender potatoes). For extra flavour and crunch, top with plain Greek yogurt instead of butter.
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