10 Healthy Swaps in order to save 300 Calories Infographic

 

EAT MORE WEIGH LESS // FAT LOSS HACKS

Video taken from the channel: t brandt.


 

Drs. Rx: Food Swap Saves 300 Calories

Video taken from the channel: The Doctors


 

10 Essential Food Swaps That Helped Me Lose Weight

Video taken from the channel: Candace Lowry


 

10 Healthy & Easy Food Swaps!

Video taken from the channel: Georgia Caney


10 Healthy Swaps to Save 300 Calories [Infographic] by Holley Grainger, MS, RD. August 2, 2017. 49 Comments.

Share it: READ MORE > 10 HEALTHY SWAPS TO SAVE YOU 200 CALORIES. Tags eating for weight loss healthy eating tips losing weight. About the Author.

Holley Grainger, MS, RD. 10 Healthy Swaps to Save 300 Calories [Infographic] August 2, 2017 / jeanettehorton Making some adjustments to your favorite foods to save up to 300 calories is easier than you think. 10 Healthy Swaps that Can Save You Hundreds of Calories! By April. If you’re wanting to get a handle on your nutrition and start living a healthier lifestyle, you don’t have to cut everything cold turkey & start a rigid program.

There are plenty of ways to simply cut back your current dietary intake without having to completely sacrifice. Whether it’s swapping heavy cream for cauliflower or avocado for butter, cutting just 50 calories per day through simple food swaps can add up to bigger weight loss wins in the long run. 10 Simple Food Swaps to Save Calories. Lighten up your mayo. Swapping your regular mayonnaise for a lower-fat version can save significant calories.

Light mayonnaise reduces calories per tablespoon to 35 or so, and total fat to between 3 and 4 grams per serving.Low-fat or reduced-fat varieties usually cut calories and fat. Smart Swap: Cottage Cheese vs. Heavy Cream French toast casserole is a rich and decadent dish. Bakery bread is cubed and drenched in a creamy egg-and-milk custard. Traditionally made with heavy cream, this version uses cottage cheese instead.

This swap will save 304 calories and 39 grams of fat while still providing the “mouth feel” of heavy cream. (130 calories vs 24 calories per half cup) Swap out your sugar-filled sorbet for a half-cup of frozen strawberries or berries blended until smooth to save more than 100 calories. Did you know? The Vita-Mix blender can turn your frozen fruit into an ice cream consistency for the perfect delicious and healthy treat.

8. White rice for quinoa. Check out these simple 200-calorie swaps that are so simple, your taste buds might not even notice. READ MORE > 10 HEALTHY SWAPS TO SAVE YOU 100 CALORIES Tags eating for weight loss healthy eating tips losing weight nutrition tips.

Cut 500 Calories a Day and Lose Weight with these Healthy Food Swaps! Trying to get healthy and lose weight can be daunting. However, you can easily cut 500 calories a day and lose weight by swapping unhealthy foods with their healthier alternatives.

One pound is equivalent to approximately 3,500 calories. Divide that figure by the number of days in a month, and that means you need cut around 115 calories from your 10 Healthy Swaps to Save You 100 Calories [Infographic].

List of related literature:

The “500 Calorie Challenge” invites participants to reduce calories by making small dietary changes that add up throughout the day to about 500 calories, and which seem personally sustainable.

“Resources for Teaching Mindfulness: An International Handbook” by Donald McCown, Diane Reibel, Marc S. Micozzi
from Resources for Teaching Mindfulness: An International Handbook
by Donald McCown, Diane Reibel, Marc S. Micozzi
Springer International Publishing, 2017

Print multiple “Nutrition Facts” labels per page.

“How to Open a Financially Successful Pizza & Sub Restaurant” by Shri L. Henkel, Douglas R. Brown
from How to Open a Financially Successful Pizza & Sub Restaurant
by Shri L. Henkel, Douglas R. Brown
Atlantic Publishing Group, 2007

What about swapping out a less-healthy fat for a healthier one in your dressing?

“Mom Energy” by Ashley Koff, R.D., Kathy Kaehler
from Mom Energy
by Ashley Koff, R.D., Kathy Kaehler
Hay House, 2011

These are now updated as the Food Standards Agency’s Eight Tips for Healthier Choices (FSA 2005) (Table 1.2.1).

“Manual of Dietetic Practice” by Briony Thomas, Jacki Bishop
from Manual of Dietetic Practice
by Briony Thomas, Jacki Bishop
Wiley, 2013

Such interventions should include both environmental changes (e.g., nutrition information on foods) and efforts to change consumer attitudes toward eating out and increase motivation to make healthier choices [145, 149].

“Nutrition in the Prevention and Treatment of Disease” by Carol J. Boushey, Ann M. Coulston, Cheryl L. Rock, Elaine Monsen
from Nutrition in the Prevention and Treatment of Disease
by Carol J. Boushey, Ann M. Coulston, et. al.
Elsevier Science, 2001

Therefore added sugars and saturated and trans fats should be considered “discretionary” calories.22 The 2015–20 Dietary Guidelines for Americans (DGA) recommends consumption of a healthy

“Anderson’s Pediatric Cardiology E-Book” by Gil Wernovsky, Robert H. Anderson, Kumar Krishna, Kathleen A. Mussato, Andrew Redington, James S. Tweddell, Justin Tretter
from Anderson’s Pediatric Cardiology E-Book
by Gil Wernovsky, Robert H. Anderson, et. al.
Elsevier Health Sciences, 2019

After being forced to post the numbers, some restaurants reduced the calories in the food served.

“Handbook of Obesity, Two-Volume Set” by George A. Bray, Claude Bouchard
from Handbook of Obesity, Two-Volume Set
by George A. Bray, Claude Bouchard
CRC Press, 2019

Will this change the numbers on the Nutrition Facts labels?

“Nutrition For Dummies” by Carol Ann Rinzler
from Nutrition For Dummies
by Carol Ann Rinzler
Wiley, 2011

For example, the original food label (left) says that a serving has only 100 kcal.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

• Calorie balance should emphasize quality of food selection.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

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]

View all posts

5 comments

Your email address will not be published. Required fields are marked *

  • Obviously, I’m not sure what your degree is but it seems that you could be a fitness consultant and dietician. This could be your future business venture.

  • My favourite is the oatmeal and banana pancake!! ❤️

    1. I’m also a sucker for MacDonald’s hotcakes.
    2. I’ve never tried making these before!! (I really want to try making those now!)
    3. I suffer from bloating too especially the week leading up to my period.

    And that Chee Seng sesame oil minced chicken looks so good I’m gonna make some! ��������

    Btw, u look glowing and gorgeous! Noticed it especially in the video where u and Justin went to the gym pod and Kallang! KAH-LAANG ��

  • Hi good morning. Just saw an article on safari zoo run. Thought you may like to run with the animals. ������

    https://thesmartlocal.com/read/safari-zoo-run-2020/

  • I eat my oatmeal with similar ingredients as you except I don’t cook the oats (instant oats does not need cooking). I blend everything including the seed and berries in a blender and let it sit in the fridge for 30 mins.

  • Love your hair! I didn’t know the rice in Singapore have chicken fat in em. Never heard of that before lol. You eat your oatmeal dry?