Eat/Use this instead of that - GIVE US A TIP

xianstoi
xianstoi Posts: 4 Member
edited August 2015 in Food and Nutrition
Hi, please share with us what you eat and what you put in your food.

For example:
I eat sweet potatoes instead of ordinary potatoes. Benefit - more fiber
I use chili instead of salt. You won't be bothered with the bland taste.

Eat brown rice instead of white rice, it has more fiber.
Use more spices instead of salt, to enhance the taste without too much sodium.

Eat whole grains like rice or corn instead of bread. Bread is higher in sodium and sugar.

SHARE

THANKS :-)
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Replies

  • VeryKatie
    VeryKatie Posts: 5,961 Member
    Fruit instead of fruit juice - more fiber, more filling, more happy.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    whole grain breads so they have more fiber and protein and are more filling then
  • msujack
    msujack Posts: 84 Member
    Greek Yogurt instead of sour cream.
  • ForestFairy022
    ForestFairy022 Posts: 99 Member
    Pita breads instead of pizza crust, if I crave pizza but don't have the calories for the dough. :)
  • jgnatca
    jgnatca Posts: 14,464 Member
    Low fat Greek Yogurt instead of sour cream or milk, because of higher protein and lower fat.
    Defrosted fruit and selfsame yogurt on pancakes instead of syrup because of lower sugar, lower calorie, higher fiber.
    Grilled or breaded and baked fish and chicken to lower fat/calories.
    Side salad instead of fries; more nutrition, lower calorie, fiber.
    Sharp, old cheddar and a brick of parmesan to use less. I often use 1/4 what the recipe calls for.
    Pepper and garlic instead of salt.
    Stevia or splenda instead of sugar to reduce calories.
  • CostaRica120
    CostaRica120 Posts: 274 Member
    I use rice cakes instead of bread for things like dipping in my sunny-side up eggs or as a base for tuna salad.
    I often sub salsa instead of ketchup or salad dressing.
    Salad instead of rice or pasta...I will eat meat sauce on my salad while my partner eats pasta.
  • Jruzer
    Jruzer Posts: 3,501 Member
    I've taken to using corn tortillas instead of flour. They tend to be lower calorie and more flavorful.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Stevia instead of sugar.

    If I can't recognize the food from its natural state, I don't eat it (with a few exceptions like coconut oil, stevia drops, cheese, and an asiago & artichoke dip I love)).

    Traded in most carbs for fats - never eat "light", go for full fat.

    This helped me.
  • MrsSylvie
    MrsSylvie Posts: 301 Member
    i eat prewashed organic quinoa instead of white or brown rice (imported from peru), it has like 15% more fiber and i believe 50% more protein than brown rice...texture took a little getting use to though!

    i now use a ninja nutra to blend, instead of physically eat, all of my daily veggie and fruit requirement, have never met the requirements not doing so..

    i love eating NH hemp hearts regularly instead of eating meats for my fat & protein needs.

    i dislike sweetners but, i use ez-sweet sweetner instead of sugar for the last cup of coffee i cannot break away from! this sweetner doesnot have that aftertaste that others i tried had..
  • CherylNTexas
    CherylNTexas Posts: 1,275 Member
    Whole grain pastas, tortillas, and bread instead of regular, applesauce instead of oil in sweet recipes, 2% plain greek yogurt instead of sour cream, light ranch OR avocado (my favorite) on sandwiches instead of mayo. "Zoodles" instead of rice, pasta, etc.
  • Orphia
    Orphia Posts: 7,097 Member
    Lemon juice instead of salad dressing.
  • Kalikel
    Kalikel Posts: 9,603 Member
    Home-made instead of store-bought, almost always. :)
  • dewd2
    dewd2 Posts: 2,445 Member
    I have several of these books. Make a recipe from here twice a week instead of eating out.

    http://www.eatthis.com/
  • zoeysasha37
    zoeysasha37 Posts: 7,088 Member
    I eat cake instead of carrots...just because it tastes good. :)
  • Orphia
    Orphia Posts: 7,097 Member
    thorsmom01 wrote: »
    I eat cake instead of carrots...just because it tastes good. :)

    This. :)
  • yellowantphil
    yellowantphil Posts: 787 Member
    Milk with protein powder and cocoa powder, instead of milk with Nestlé Quik.* It has less added sugar, depending on what type of protein powder you add, and you get real cocoa instead of the chocolate-flavored sugar from Nestlé.

    *They renamed it to “Nesquik” 16 years ago, but I like the old name better. ಠ_ಠ
  • BlossomStrikesAgain
    BlossomStrikesAgain Posts: 7 Member
    Quorn instead of meat, in a lot of meals, because it has less fat.
  • bioklutz
    bioklutz Posts: 1,365 Member
    When I was trying to lose a couple of pounds I stopped using mayonnaise. I used hot sauce or mustard instead. I also used those 100 calorie sandwich flats instead of sliced bread or a torta roll.

    Now that I am not longer trying to lose weight and have more calories available I still do this. Hot sauce or mustard has more flavor than mayo. I also like the ratio of bread to meat with the sandwich flat.
  • anneeett
    anneeett Posts: 75 Member
    edited August 2015
    Mix low-fat yoghurt with shredded garlic instead of using store bought garlic sauce (of course, you can add other herbs to taste).

    EDIT: depending on your needs, you can also use regular yoghurt
  • zoeysasha37
    zoeysasha37 Posts: 7,088 Member
    Orphia wrote: »
    thorsmom01 wrote: »
    I eat cake instead of carrots...just because it tastes good. :)

    This. :)

    And various ice cream products
  • barbecuesauce
    barbecuesauce Posts: 1,771 Member
    dewd2 wrote: »
    I have several of these books. Make a recipe from here twice a week instead of eating out.

    http://www.eatthis.com/

    They have a magazine that is the absolute worst thing I've ever read: broscience, super-basic recipes, and pages of advertorials for products that aren't that much better than the products they slam. (My favorite was their suggestion of a waffle that had roughly the same calories but less fiber than the poptarts they had said you shouldn't eat). Maybe the books are better?

    For this instead of that: oatmeal over cereal (because it's more filling to me and requires only 1 serving, while dry cereal seems to require 1.5 + milk)

    If you make cranberry sauce at the holidays, use pineapple instead of sugar. It probably helps if you like your berries tart, though

    Kidney or black beans over pink beans because of the fiber

    Put sandwich toppings on a salad or in an omelet instead of bread. The omelet comes to the same (or more) calories, but you have 12+ grams of protein instead of 4+

    Use salsa instead of salad dressing



  • paperpudding
    paperpudding Posts: 9,271 Member
    The only changes I have made, other than just eating less food in total, is drinking diet sodas instead of regular sodas and skim Milk instead of full fat milk.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Things I like instead of things I don't like but used to buy because I thought it was healthy: Smaller amounts of full fat meat and dairy instead of large portions of diet food, food prepared with real butter instead of dry and tasteless, white or brown of anything depending on what's most tasty and what I'm using it for.

    Things that make me full and satisfied instead of shameful and craving for more: Full meals of a variety of foods - meat, soups, porridge, salads, fish, fresh vegetables, nuts, cheese, fruit - instead of grazing on snack food and candy.

    Cooking from scratch as much as I can - instead of convenience food/fast food.

    Water, unsweetened tea and coffee, or cocoa made with real cocoa powder and old fashioned sugar - instead of soda, including diet soda, sweetened tea, chocolate milk, instant chocolate/coffee drinks.

    Greek yoghurt with nuts/nut butters and honey/maple syrup or smoothies with banana, milk, fruit/berries/nut butters/cocoa - instead of flavored yogurt and ice cream.

    A little amount of expensive but flavorful cheese - instead of gorging on bland cheese.

    Reasonable portions - instead of mindlessly overeating.
    But at the same time: generous amounts - instead of skimping.

    Planning my meals and shopping accordingly - instead of just grabbing something that I think I know how to and know I won't bother to use.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited August 2015
    I eat what I want to eat instead of what I don't want to eat.

    sometimes I have a potato...sometimes I have a sweet potato...the difference in fiber 3g vs 2.3g per 100 grams is pretty much negligible...

    sometimes I have brown rice, sometimes I have quinoa...sometimes I have pasta...just kind of depends on what I want to be eating...
  • melimomTARDIS
    melimomTARDIS Posts: 1,941 Member
    dont drink your calories if you can help it. I saved a lot of calories when I first started out by switching to iced tea, water, black coffee, diet pop/sparkling water instead of the full calorie versions.
  • Francl27
    Francl27 Posts: 26,371 Member
    Ok well honestly, if I crave the 'bad for you' thing, I'll eat it and no substitutions will do.

    That being said... if I crave Bolognese and not necessarily pasta, I'll have it on spaghetti squash. Otherwise, I go for whole grain foods instead of white (except rice, because the difference is minimal and I haven't found brown basmati rice yet). But that's pretty much it. I eat what I want and substitutions typically don't satisfy me, although I might make my healthier version of something (like baked fries).
  • PaytraB
    PaytraB Posts: 2,360 Member
    bioklutz wrote: »
    When I was trying to lose a couple of pounds I stopped using mayonnaise. I used hot sauce or mustard instead. I also used those 100 calorie sandwich flats instead of sliced bread or a torta roll.

    Another substitute for mayo is mashed, ripe avocado. It not only spreads on your bread but can also be used for tuna, chicken, egg salads.
    I also used a brand (name escapes me now) of 70 calorie wrap tortillas instead of bread while losing weight.
  • dewd2
    dewd2 Posts: 2,445 Member
    barbecuesauce wrote: »
    dewd2 wrote: »
    I have several of these books. Make a recipe from here twice a week instead of eating out.

    http://www.eatthis.com/

    They have a magazine that is the absolute worst thing I've ever read: broscience, super-basic recipes, and pages of advertorials for products that aren't that much better than the products they slam. (My favorite was their suggestion of a waffle that had roughly the same calories but less fiber than the poptarts they had said you shouldn't eat). Maybe the books are better?



    I agree - the magazine stinks. The books on the other hand are great. Easy recipes that actually taste good. I have lost 40 pounds with these meals included in my weekly plan.

    FYI - I found them at a discount store for cheap (Ollies if you live in the eastern US).
  • bawlmergirl
    bawlmergirl Posts: 5 Member
    Unsweetened cashew milk (25 cal) instead of 1% cow's milk on my cold cereal or oatmeal.
  • rosebarnalice
    rosebarnalice Posts: 3,488 Member
    Multigrain hot cereal (Quaker, Hodgson Mill) -- cooked I use instead of oatmeal or grits for breakfast; and uncooked, I use instead of breadcrumbs in meatloaf or casserole recipes

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