Food Substitution for Weight Loss

If you want to lose weight, you can start by making simple changes in your diet. Taking out foods that are high in fat and calories and replacing them with healthier options can make a big difference in your overall health.

Breakfast

• Substitute egg whites for the whole egg. The egg whites contain healthier elements and help you lower your cholesterol by avoiding the yolk.

  Try whole grain toast, waffles, or pancake mix instead of unbleached white varieties. Whole grains are more filling and contain essential vitamins and nutrients.

  Drink a yogurt smoothie instead of regular fruit juice to get more protein and dairy into your diet. Mix up a smoothie using ice, yogurt and fruit with just a dash of fruit juice; experiment with flavor combinations.

Lunch

• When you eat, avoid fatty condiments, such as mayonnaise. With mustard, you increase your metabolism and cut out fat.

  Many fast food restaurants offer healthy side dishes. Choose fruit or salad instead of fries.

  Cut out caffeine (which stimulates food cravings) and sugar from your beverages. Instead of regular soda, drink unsweetened iced tea or water.

Dinner and Snacks

• When you cook at home, grill or steam your foods instead of frying them. You will cut out additional fat and lock in the healthy contents of the food, instead of cooking them away. For maximum benefit, eat fresh fruits and vegetables.

  When you arrange your dinner plate, fill half of it with vegetables. A healthy portion of meat is about the size of your palm. Add a whole grain side dish like brown rice to round out your meal.

  Consider what's in your snacks. While a handful of nuts is high in nutrition, it's also high in fat; so eat nuts in moderation. Fruit is always a good option or dip celery sticks in hummus or low-fat salad dressing. Try satisfying your sweet tooth with a small portion of frozen yogurt or oatmeal cookies.