Healthy Food Swaps

Looking for a snack idea for the #Olympics closing ceremony today? . If your goal is to eat less calories, choose 1 cup of air-popped popcorn topped with 1/8 cup of almonds instead of 1/4 cup of almonds because the popcorn topped with almonds has approx 35% less calories! And you'll notice that the popcorn and almonds take up more space in the bowl and would take you a longer time to finish. This will make you feel fuller! . But if your goal is to eat more calories and protein, choose the 1/4 cup of almonds instead of the air-popped popcorn topped with almonds. 1/4 cup of almonds is considered 1 serving and is commonly measured as 1 handful. . So in summary, air-popped popcorn is a great low calorie snack, with just 30 Cal per cup. Popcorn is a popular snack in the Volumetrics diet, a weight loss diet by Penn State University nutrition professor, Dr. Barbara Rolls. The Volumetrics diet tells us to choose foods with a low calorie density- that is, a high volume and a low number of calories. . On the other hand, almonds are a great high calorie, high protein snack. Almonds are a popular snack in the Mediterranean diet, a heart-healthy diet that is low in saturated fat and high in unsaturated fat, like the fat found in almonds. . Combining air-popped popcorn with almonds, you can get some heart-healthy fats while adding volume and reducing calories compared to eating almonds alone. . #healthyeating #cleaneating #healthyfood #nutrition #calories #macros #iifym #protein #dieting #flexibledieting #weightloss #healthychoices #healthyliving #healthylifestyles #foodswaps #healthyfoodswaps

There are many reasons to choose oranges instead of orange juice- oranges have less calories, have less sugar, have more fiber, and are more filling! . The Institute of Medicine (IOM) recommends that people of all ages eat 14 grams of fiber for every 1,000 Cal that they eat. So if you eat 2,000 Cal a day, you need to eat 28 grams of fiber per day. . Getting enough fiber is important because fiber can lower blood cholesterol, prevent constipation, prevent colorectal cancer, and help with weight control by making us feel fuller. . #fiber #cancer #hearthealthy #healthyeating #cleaneating #healthyfood #nutrition #calories #macros #iifym #protein #dieting #flexibledieting #weightloss #healthychoices #healthyliving #healthylifestyles #foodswaps #healthyfoodswaps

Here's a substitution that will reduce the amount of calories and saturated fat in your baked goods! If a recipe calls for butter, you can substitute it with greek yogurt in a 2:1 ratio. . Reducing saturated fat is important because saturated fat can increase your risk of heart disease. The World Health Organization (WHO) recommends that saturated fat take up less than 10% of the calories you eat in a day. So if you eat 2,000 Cal per day, your limit for saturated fat is 200 Cal or 22 grams of saturated fat per day. . If you need to lower your cholesterol levels, the American Heart Association (AHA) recommends you limit saturated fats even further to no more than 5% to 6% of the calories you eat in a day. So if you eat 2,000 Cal and have high cholesterol, your limit for saturated fat is 100 Cal to 120 Cal or 11 grams to 13 grams of saturated fat per day. . #greekyogurt #hearthealth #hearthealthy #healthyeating #cleaneating #healthyfood #nutrition #calories #macros #iifym #dieting #flexibledieting #weightloss #healthychoices #healthyliving #healthylifestyles #foodswaps #healthyfoodswaps . @who @american_heart

Here's a substitution that will reduce the amount of saturated fat you eat AND increase the amount of heart-healthy fats you eat! You can use olive oil instead of butter on toast, in pan frying, and in baked goods. If a baking recipe calls for butter, substitute it with olive oil in a 4:3 ratio. . Butter is high in saturated fat whereas olive oil is high in unsaturated fat. Saturated fat is bad for the heart, but unsaturated fats are good for the heart! This is why unsaturated fats are commonly called "heart-healthy fats." . The World Health Organization (WHO) recommends that saturated fat take up less than 10% of the calories you eat in a day. So if you eat 2,000 Cal per day, your limit for saturated fat is 200 Cal or 22 grams of saturated fat per day. . If you need to lower your cholesterol levels, the American Heart Association (AHA) recommends you limit saturated fats even further to no more than 5% to 6% of the calories you eat in a day. So if you eat 2,000 Cal and have high cholesterol, your limit for saturated fat is 100 Cal to 120 Cal or 11 grams to 13 grams of saturated fat per day. . #oliveoil #baking #bakingsubstitution #healthysubstitutions #hearthealthy #healthyeating #healthyfood #nutrition #calories  #healthychoices #healthyliving #healthylifestyles #foodswaps #healthyfoodswaps . @who @american_heart

Here's a baking substitution that will reduce the amount of calories and saturated fat in your baked goods! If a recipe calls for butter, you can substitute it with mashed banana in a 1:1 ratio. Banana is known as a "carbohydrate-based fat replacer" and contains 0 g saturated fat. . The World Health Organization (WHO) recommends that saturated fat take up less than 10% of the calories you eat in a day. So if you eat 2,000 Cal per day, your limit for saturated fat is 200 Cal or 22 grams of saturated fat per day. . If you need to lower your cholesterol levels, the American Heart Association (AHA) recommends you limit saturated fats even further to no more than 5% to 6% of the calories you eat in a day. So if you eat 2,000 Cal and have high cholesterol, your limit for saturated fat is 100 Cal to 120 Cal or 11 grams to 13 grams of saturated fat per day. . #baking #bakingsubstitution #healthysubstitutions #hearthealthy #healthyeating #healthyfood #nutrition #calories #protein #dieting #flexibledieting #weightloss #healthychoices #healthyliving #healthylifestyles #foodswaps #healthyfoodswaps . @who @american_heart

Here's a substitution that will reduce the amount of calories and saturated fat in your baked goods and desserts! If a recipe calls for butter, you can substitute it with pureed avocados in a 1:1 ratio. . You can used pureed avocados in place of butter to make bread, cakes, cookies, muffins, pudding, and the list goes on! In addition to reducing the amount of calories and saturated fat, pureed avocados give baked goods a softer and chewier texture! Pro tip: when using pureed avocados in baking, decrease the oven temperature by 25% and increase the baking time. . Reducing saturated fat is important because saturated fat can increase your risk of heart disease. The World Health Organization (WHO) recommends that saturated fat take up less than 10% of the calories you eat in a day. So if you eat 2,000 Cal per day, your limit for saturated fat is 200 Cal or 22 grams of saturated fat per day. . If you need to lower your cholesterol levels, the American Heart Association (AHA) recommends you limit saturated fats even further to no more than 5% to 6% of the calories you eat in a day. So if you eat 2,000 Cal and have high cholesterol, your limit for saturated fat is 100 Cal to 120 Cal or 11 grams to 13 grams of saturated fat per day. . #avocados #baking #bakingsubstitution #healthysubstitutions #hearthealthy #healthyeating #cleaneating #healthyfood #nutrition #calories #macros #iifym #protein #dieting #flexibledieting #weightloss #healthychoices #healthyliving #healthylifestyles #foodswaps #healthyfoodswaps . @who @american_heart

Craving juice? Try carrot juice instead of orange juice 🥕🍊 . Compared to orange juice, carrot juice has less sugar and almost 4 times more fiber! . Recommendations for fiber: The Institute of Medicine (IOM) recommends that people of all ages eat 14 grams of fiber for every 1,000 Cal that they eat. So if you eat 2,000 Cal a day, you need to eat 28 grams of fiber per day. . #juice #hearthealth #hearthealthy #healthyeating #cleaneating #healthyfood #nutrition #calories #macros #iifym #protein #dieting #flexibledieting #weightloss #healthychoices #healthyliving #healthylifestyles #foodswaps #healthyfoodswaps

If your goal is to eat less calories, choose 1 cup of air-popped popcorn topped with 1/8 cup of almonds instead of 1/4 cup of almonds because the popcorn topped with almonds has approx 35% less calories! And you'll notice that the popcorn and almonds take up more space in the bowl and would take you a longer time to finish. This will make you feel fuller! . But if your goal is to eat more calories and protein, choose the 1/4 cup of almonds instead of the air-popped popcorn topped with almonds. 1/4 cup of almonds is considered 1 serving and is commonly measured as 1 handful. . So in summary, air-popped popcorn is a great low calorie snack, with just 30 Cal per cup. Popcorn is a popular snack in the Volumetrics diet, a weight loss diet by Penn State University nutrition professor, Dr. Barbara Rolls. The Volumetrics diet tells us to choose foods with a low calorie density- that is, a high volume and a low number of calories. . On the other hand, almonds are a great high calorie, high protein snack. Almonds are a popular snack in the Mediterranean diet, a heart-healthy diet that is low in saturated fat and high in unsaturated fat, like the fat found in almonds. . Combining air-popped popcorn with almonds, you can get some heart-healthy fats while adding volume and reducing calories compared to eating almonds alone. . #healthyeating #cleaneating #healthyfood #nutrition #calories #macros #iifym #protein #dieting #flexibledieting #weightloss #healthychoices #healthyliving #healthylifestyles #foodswaps #healthyfoodswaps

Craving chocolate? Try chocolate almond milk instead of a 1.69 oz bag of chocolate candies. . Compared to the bag of chocolate candies, 1 cup of chocolate almond milk made from 1 cup of almond milk mixed with 2 Tbsp of chocolate syrup has a third of the calories, a third of the sugar, and no saturated fat! In addition to that, it has 45% of the Daily Value for calcium, and 25% of the Daily Value for vitamin D! . Recommendations for sugar: The World Health Organization (WHO) recommends that added sugars take up less than 10% of the calories you eat in a day. So if you eat 2,000 Cal per day, your limit for added sugars is 200 Cal or 50 grams of added sugar per day. The WHO adds that if you can limit the amount to 5%, that would be ideal. So if you eat 2,000 Cal per day, your limit for added sugars is ideally 100 Cal or 25 grams per day. . Recommendations for saturated fat: The WHO recommends that saturated fat take up less than 10% of the calories you eat in a day. So if you eat 2,000 Cal per day, your limit for saturated fat is 200 Cal or 22 grams of saturated fat per day. If you need to lower your cholesterol levels, the American Heart Association (AHA) recommends you limit saturated fats even further to no more than 5% to 6% of the calories you eat in a day. So if you eat 2,000 Cal and have high cholesterol, your limit for saturated fat is 100 Cal to 120 Cal or 11 grams to 13 grams of saturated fat per day. . #chocolate #hearthealth #hearthealthy #healthyeating #cleaneating #healthyfood #nutrition #calories #macros #iifym #protein #dieting #flexibledieting #weightloss #healthychoices #healthyliving #healthylifestyles #foodswaps #healthyfoodswaps . @who @american_heart

Closed-face vs open-face: peanut butter sandwich edition! . When making a peanut butter sandwich, choosing open-face instead of closed-face will not only halve the amount of bread but the amount of peanut butter too since you need less peanut butter if there is less bread. This means an open-face peanut butter sandwich has half the calories and saturated fat! But also half the protein. . So if your goal is less calories and saturated fat, choose the open-face peanut butter sandwich. If you want to wrap it for later, you can fold it onto itself. . But if your goal is more calories and more protein, choose the closed-face peanut butter sandwich. . Recommendations for saturated fat: The World Health Organization (WHO) recommends that saturated fat take up less than 10% of the calories you eat in a day. So if you eat 2,000 Cal per day, your limit for saturated fat is 200 Cal or 22 grams of saturated fat per day. If you need to lower your cholesterol levels, the American Heart Association (AHA) recommends you limit saturated fats even further to no more than 5% to 6% of the calories you eat in a day. So if you eat 2,000 Cal and have high cholesterol, your limit for saturated fat is 100 Cal to 120 Cal or 11 grams to 13 grams of saturated fat per day. . #hearthealth #hearthealthy #healthyeating #cleaneating #healthyfood #nutrition #calories #macros #iifym #protein #dieting #flexibledieting #weightloss #healthychoices #healthyliving #healthylifestyles #foodswaps #healthyfoodswaps . @who @american_heart

A great image ⬆️ and caption ⬇️ by @movingdietitian: . I’m not going to lie- I do have the option the left at times. BUT I think we all know how much more nourishing and satisfying the option on the right is. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left- 30g chocolate ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Vs ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right - 10g chocolate + 8 almonds + 200g strawberries 🤩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #healthytips #nutritioncoach #allfoodsfit #fuelyourbody #healthychoice #dietitian #eatsmart #calories #nutritional #smartfood #healthytips #justeatrealfood #eatbetter #notadiet #healthychanges #weightlosstips #smallchanges #healthyswaps #healthyswap

A great image ⬆️ and caption ⬇️ by @wholesome_lee: . As you guys can see, I’m clearly loving my pumpkin pie recipes. Here is a VOLUME EATING hack for those of you who like a good pumpkin spice smoothie 🎃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now I’m usually not the hugest smoothie fan, just because I find eating your calories to be more satisfying than drinking them! I also often find smoothies/ frappacinos have lots of added calories and hidden sugars! 😣 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This recipe makes such a delicious CREAMY & THICK pumpkin spice smoothie, that is both calorie friendly and HIGH FIBER! 💁‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👈On the left we have one small pumpkin spice frappacino ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉On the right we have one pumpkin spice smoothie that I made using 1/2 cup pumpkin purée ,1 cup ice ,1/2 cup almond milk,1/2 banana, 1 tsp PB or nut butter! You can also add optional honey or stevia, but I enjoy mine as is!