LesserEvil

Blog




Archives

1.16.13

10 Simple Healthy Calorie Swaps

A drastic diet overhaul can be a bit intimidating. If you fear giving up the foods
you love in order to improve your health or lose weight, this list of 10 healthy food
swaps will put those fears to rest.

Switching out not-so nutritious foods with these healthy alternatives will not only
reduce your calories, but will also provide you with more nutrients like the vitamins
and minerals needed to support your body—and your taste buds will stay happy!

Potato chips: 1 single-serving bag
Calories: 160
Fat: 8 g
Sodium: 130 mg
Carbs: 19 g

Healthy Swap:

Air-popped popcorn: 2 cups
Calories: 62
Fat: 0 g
Sodium: 2 mg
Carbs: 12 g

A recent study at the University of Scranton found that the popcorn is rich in
polyphenols, which are antioxidants that prevent cellular and DNA damage and is
also know to have disease fighting properties. Popcorn offers great health benefits,
but keep it simple—avoiding excess butter and salt.

Coldstone Strawberry Ice Cream: Like It
Calories: 320
Fat: 18 g
Cholesterol: 80 mg
Sodium: 75 mg
Carbs: 35 g
Protein: 5 g
Sugar: 30 g

Healthy Swap:

0% Fat Greek Yogurt with fresh strawberries: 1 cup yogurt, 1 cup berries
Calories: 204
Fat: 0.7 g

Sodium: 87 mg
Carbs: 26 g
Protein: 25 g
Sugar: 20 g

Greek yogurt offers as much protein as a 3 ounce serving of chicken breast. It is also
rich in calcium and a great source of probiotics to keep your gut healthy. Add in the
vitamin C found in strawberries, and you’ve got a winning combination.

Spaghetti pasta: 1 serving
Calories: 190
Carbs: 63 g

Healthy Swap:

Spaghetti squash: 1 serving
Calories: 50
Carbs: 8 g

Winter squash provides a healthy dose of carotenoids—antioxidants that protect
yoru cells from free radicals, provide vitamin A, and enhance immune system
function.

Mashed potatoes: 1 cup
Calories: 237
Fat: 9 g
Sodium: 700 mg
Carbs: 36 g

Healthy Swap:

Mashed cauliflower: 1 cup
Calories: 74
Fat: 6 g
Sodium: 127 mg
Carbs: 5 g

Cauliflower is a cruciferous vegetable loaded with vitamins. A single serving
provides 86% of your daily vitamin C reccomendation, and is a great source of
vitamin K, folate, and potassium.

Orange juice: 1 cup
Calories: 112
Carbs: 26 g
Fiber: 0.5 g

Sugar: 21 g

Healthy Swap:

Fresh orange: 1 medium navel orange
Calories: 80
Carbs: 19 g
Fiber: 3 g
Sugar: 14 g

Eating a fresh orange provides you with ample vitamin C and a healthy dose of fiber.
Most commercial orange juice is processed and made from concentrate. If you get
the urge to sip your orange, use a juice rather than buying a bottle from the store.

Mayo: 1 tsp
Calories: 33
Fat: 3.6 g
Health Swap:

Mustard: 1 tsp
Calories: 0
Fat: 0

Mayo is an emulsion, or mixture of two liquids that usually don’t combine well. It is
usually made by combining lemon juice or vinegar with egg yolks. It’s not such a bad
combo, except it’s rather high in calories. Opt for mustard instead since it’s calorie-
free.

Cheese and crackers: 1 ounce cheddar with 5 wheat crackers
Calories: 200
Fat: 10 g
Fiber: 3 g
Carbs: 16 g

Healthy Swap:

Hummus with celery: 2 tbsp. homemade hummus with 1 large stalk
Calories: 55
Fat: 1.5 g
Fiber: 3 g
Carbs: 8 g

Hummus is traditionally made from pureed chickpeas, sesame seed butter, lemon
juice, olive oil, and spices. This tasty dip is rich in protein, fiber, and vitamins—
making it the perfect low calorie snack when combine with celery.

Croutons: 1 serving
Calories: 170
Fat: 7 g
Carbs: 21 g

Healthy Swap:

Walnuts: 1 serving
Calories: 185
Fat: 19 g
Carbs: 4 g

Though walnuts are high in fat, it’s a type of fat that’s good for your heart:
polyunsaturated fatty acids. In addition walnuts have a unique type of vitamin E that
is particularly healthy, a great phenol profile, and nutrients that improve cognitive
function.

Cola: 1 can
Calories: 140
Carbs: 39
Sugar: 39

Healthy Swap:

Water with fresh citrus squeeze: 8 oz. water with fruit wedge
Calories: 1
No carbs, no sugar

An estimated 48% of Americans drink 1 or more glasses of soda per day. Cutting
down on soda, or getting rid of it all together is one of the best ways to reduce your
caloric intake and the amount of sugar you consume each day. Staying hydrated
with water also helps you feel less hungry and keeps you alert.

Flour tortilla: 1 small tortilla
Calories: 80
Fat: 2 grams
Carbs: 14 g

Healthy Swap:

Bib Lettuce: 2 leaves
Calories: 1

No carbs, no fat

Swapping lettuce for flour products is a great way to reduce your calories while still
enjoying some of your favorite foods.