Healthy In-Season Meal Swaps

 

EAT MORE WEIGH LESS // WEIGHT LOSS MEAL SWAPS

Video taken from the channel: High Carb Hannah


Reach for in-season varieties of apples and pears this fall to add to salads. Apple varieties such as Granny Smith, Gala, or Fuji pair well with baby spinach, toasted nuts, light crumbled cheese, and vinaigrette. Top arugula with thinly sliced Anjou pears, gorgonzola, walnuts, a squeeze of lemon, and olive oil for a healthy and quick salad.

That’s what nutrition blogger Amanda Meixner is trying to convey to her 722,000 Instagram followers. Meixner is the mastermind behind @meowmix, an Instagram account that raises awareness about healthy eating through simple meal prep and smart food swaps.. INSIDER spoke to Meixner about all things food, health, and fitness. Improve your healthy eating habits with the help of our expert advisors. From menu swaps, recipes, & grocery strategies, Eat This, Not That! is your guide.

In addition to chicken or some other form of protein, Gans recommends adding avocado and legumes, like beans or chickpeas, to your salad. You’ll get a nice boost of healthy fats. Grapes, pomegranates and persimmons will replace summer berries.

And foods perfect for healthy, glowing skin — like pumpkins and sweet potatoes — will be in peak season starting in September. Apple picking season is beginning, too, so get your hands on some ripe local apples and bake a delicious apple pie. TRY Quinoa Why When it comes to protein, quinoa is the granddaddy of grains, with more than 8 grams per cooked cup.

Drizzle with 1 tsp lemonor garlic-infused olive oil for added flavor and. Porridge with blueberry compote. Baked banana porridge. 2. Make a lunchbox swap. Simple swaps can make a big difference to the amount of sugar hidden in kids’ lunchboxes.

Instead of chocolate, cake bars or pudding pots, swap to healthier options, like a lower-sugar yogurt, sugar-free jelly or slice of malt loaf. Granola. Eat this: Oatmeal.

The body benefit: A half-cup cooked serving of Quaker Steel Cut Oats contains just 150 calories, 2.5 grams of fat, and 1 gram of sugar. Sprinkling 10 fresh blueberries. If you want to amp up the healthy factor, skip the butter and eat it with heart-healthy high-quality olive oil.

For extra flavor, sprinkle the oil with rosemary, oregano, basil and a little. Simple ingredient swaps will reduce the amount of calories in your holiday meal. Follow these healthy holiday food swaps for a healthier Thanksgiving.

List of related literature:

Have a baked or broiled seafood dish with brown rice and peas; or a stir-fry with rice, veggies and miso soup; or a beans and rice dish with cnions and peppers; or whole grain or veggie pasta salad, or a mushroom quiche with whole grain crust and yogurt/wine sauce, and a small green salad.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

I love to mix chickpeas with another stress-squasher, salmon, in my Wild Salmon and Chickpea Salad: Mash 6 ounces of cooked wild boneless, skinless salmon.

“Joy's Simple Food Remedies: Tasty Cures for Whatever's Ailing You” by Joy Bauer, M.S., R.D.N., C.D.N.
from Joy’s Simple Food Remedies: Tasty Cures for Whatever’s Ailing You
by Joy Bauer, M.S., R.D.N., C.D.N.
Hay House, 2018

You’ll eat fish on this trip or come back early; your provisions are composed of just-add-water starches and soups with some coffee, one can of pork and beans (a treat), some oil, salt, pepper, and lemon juice.

“Trout Bum” by John Gierach, Gary Lafontaine
from Trout Bum
by John Gierach, Gary Lafontaine
West Margin Press, 2006

For example, you can take your roast chicken leftovers and make homemade chicken enchiladas, or mix your leftover grain with a rinsed can of beans and tuna the next day for a lunch salad.

“DASH Diet For Dummies” by Sarah Samaan, Rosanne Rust, Cynthia Kleckner
from DASH Diet For Dummies
by Sarah Samaan, Rosanne Rust, Cynthia Kleckner
Wiley, 2014

It included entries for several “lunch specials,” including roast turkey with dressing, gravy, and cranberry sauce; veggie quesadillas made of whole—wheat tortillas, tomatoes, peppers, and three kinds of cheeses; and chicken tenders with baked potato, coleslaw, and barbecue sauce.

“Adolescent Literacy Research and Practice” by Tamara L. Jetton, Janice A. Dole
from Adolescent Literacy Research and Practice
by Tamara L. Jetton, Janice A. Dole
Guilford Publications, 2004

To make a meal, choose one food from each of groups A and B, and a half serving from C. Add an extra serving of nonstarchy veggies to two or more of those meals.

“Body for Life for Women: A Woman's Plan for Physical and Mental Transformation” by Pamela Peeke
from Body for Life for Women: A Woman’s Plan for Physical and Mental Transformation
by Pamela Peeke
Rodale Books, 2009

A nutritious meal can be as simple as a bowl of cereal and fruit with nondairy milk; crackers with peanut butter and an apple; or a baked potato and a salad with black beans or chickpeas sprinkled on top.

“Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition” by Brenda Davis, Vesanto Melina
from Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition
by Brenda Davis, Vesanto Melina
Book Publishing Company, 2014

Dinner: Keep it light—have baked or broiled seafood with brown rice and peas; or a Chinese stir-fry with rice, veggies and miso soup; or a light Italian polenta with a hearty vegetable soup, or whole grain or veggie pasta salad; or a mushroom quiche with whole grain crust and yogurt sauce, and a green salad.

“Healthy Healing's Detoxification: Programs to Cleanse, Purify & Renew” by Linda Page
from Healthy Healing’s Detoxification: Programs to Cleanse, Purify & Renew
by Linda Page
Healthy Healing Publications, 2008

3 Idea 2: A healthy bowl made of mixed veggies, grilled salmon and avocado.

“Sugar Free 3: The Simple 3-Week Plan for More Energy, Better Sleep & Surprisingly Easy Weight Loss!” by Michele Promaulayko
from Sugar Free 3: The Simple 3-Week Plan for More Energy, Better Sleep & Surprisingly Easy Weight Loss!
by Michele Promaulayko
Galvanized Media, 2019

Winter salad Mix together grated vegetables suchas broccoli, carrot, red cabbage, white cabbage, Japanese radish (mooli), red onion, and turnip – whatever needs using up – and moisten with lemon juice and a little low­fat mayonnaise for a deliciously healthy coleslaw.

“Diabetes Cookbook For Dummies” by Dr. Alan L. Rubin, Dr. Sarah Brewer, Dr. Alison G. Acerra, Dr. Denise Scharf
from Diabetes Cookbook For Dummies
by Dr. Alan L. Rubin, Dr. Sarah Brewer, et. al.
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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9 comments

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  • when you say 1258 grams of sodium are you aware that is more than 1 kilo of sodium which weights way more than the whole meal?
    Maybe you mean milligrams?

  • Uhm, I believe you miscalculated the vegan pizza calories. It said 150 calories per 1/3 crust. So 1 crust would be 450 calories alone. With the sauce, veggies, and nuts you added, I believe the end result would be much higher than 499

  • I eat only 2 piece of pizza
    I think I rather have the 2 pizza slices
    And the only reason why is because thin crust dose not = pizza to me
    Other then that I agree that it’s better to cook at home

  • okay so you said the whole healthy pizza was 499 calories, but when you showed the nutritional info for the crust, one serving was 150 calories, and there were 6 servings so the crust alone for the whole pizza would be 900 calories. Maybe you just messed up on the math but stop trying to fool people.

  • I just wanted to say thank you. I am not vegan or a vegetation. I am happily an omnivore.
    That being said I have been trying very hard to get past my food boredom. I first came across you with your vegan $10 a week challenge. It was inspiring.
    I wanted to listen to someone who was honest about there experiences and could and does cook fairly simply for the most part and make it so deliciously. You have made my veg far less boring and inspired me beyond belief. Thank you for being so wonderful and providing the world with your beautiful spirit and the love support, and recipes, that you share. You are making beautiful changes in this world. I love these recipes and the person you are. Thank you.:)

  • I wish my mom does this all the time��

    Because all my mom buys is junk food��

    And she yells at me because I beg for fruits that I want not what she wants.

    Not saying that she is abusive but it’s true��

  • Today I weighed 98.4
    And later I ate a lot of junk food and weighed the same
    And yes who does eat 2 slices of pizza my cousin is 5 and every time he eats 10 slices and he does gain it

  • calories are only a small factor in weight gain, eating large potions will stretch your stomach making you hungry more and able to eat more

    also remember that not all calories are equal and less calories will not always mean less weight and furthermore weight doesn’t say anything about your overall health

  • Better yet….
    1. Swap out the burger with a homemade black bean walnut burger on a portobello mushroom bun
    2. Swap out the flour crust with a cauliflower crust or portobello mushroom
    3. Swap out the cooked rice with cauliflower rice