Foods to Switch Out

Foods to switch out

Out: Oatmeal pre-made packets
In:  Oatmeal
Why: Oatmeal pre-made packets have a ton of sugar. 

Out: Vegetable Oil, Crisco, Solid fats,
In:  Extra Virgin Olive, Coconut oil,
when baking unsweetened apple sauce
Why: Oil has bad fasts and clogs the arteries and EVOO has good fasts 

Out: Mayonnaise, Miracle Whip
In:  Hummus
Why: Less fats

Out: Ketchup
In:  Broth, Tomato paste with humus mixed in for the texture of ketchup  
Why: Ketchup is loaded with sugar

Out: Margarine
In:  Butter
Why: Margarine is filled with saturated fats and is mostly oil. Butter is higher in fat however it is all natural.

Out: White bread
In: Whole grain bread
Why: Soluble fiber, found in oats and barley, has been linked to lower levels of insulin and bad cholesterol (aka. diabetes and heart disease)

Out: Milk chocolate

In: Dark chocolate Skim or 1% milk
Why: Dark chocolate (60 percent cocoa) is a concentrated source of antioxidants, which protect cells from age-related damage.

Out: Soda, Diet soda, Tea, Crystal Light
In: Water

Why: SUGAR, it takes away from your water intake. It DOES NOT supply water even though it has water in it. They are all diuretics. Meaning it will cause you to lose water. For every non water you drink you must drink 2-3 glasses to counter act it.  

Out: Regular yogurt

In: Greek Yogurt

Why: Greek yogurt has more protein, less fat, healthier carbs, less sodium and less sugar.

Out: Potato chips, chips or any kind
In: Slices of apple, air poped popcorn

Why: less calories, less fat, less calories.

Here a few more to switch out 

• White potatoes for Sweet potatoes 
• White pasta for Whole grain pasta 
• White rice for brown rice 
• White flour for whole grain flour
• White beans for black beens
• White solid fats for EVOO 
• Fatty meats for lean meats or fish 

What are some of your switch outs? And why do you switch them out? 

Let's Get Healthy

Coach TIA