Food Swaps To Jump Start Your Weight Loss

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Why consider food swaps on our weight loss journey? Can small changes help on the weight loss journey? These are questions that I hear from clients in consults regarding food choices. There are many great alternatives to some “popular food dishes” that fit much better into a weight loss program and can be very beneficial. Being open minded and creative with food, are key to understanding a healthy relationship with food and food swaps are a great way to get started. Some wonderful swaps are listed here. One that I will mention here separately is drinking water instead of juice, sweetened teas/beverages, and other flavored drinks. Staying hydrated and drinking 6-8 glasses of water, while on our weight loss journey, along with these other pertinent healthy food swaps, are key to success. The power lies within you and you can absolutely do it!

Some of my favorites that I would like to share are:


  • Swap white pasta for whole wheat pasta: Since whole wheat pasta is higher in fiber and contains more vitamin E, B vitamins and antioxidants, it is the healthier choice. Since whole wheat pasta is made up of complex carbohydrates and white pasta is refined carbohydrates, whole wheat is the better choice. White pasta has also been stripped of its nutrients during processing.


  • Swap white rice for brown rice: Brown rice has more fiber and antioxidants, as well as a lot more important vitamins such as iron, potassium, vitamins, and minerals, with less carbohydrate content. Brown rice also has a lower glycemic index, which means it breaks down more slowly into glucose in the bloodstream, which is better for you overall.


  • Swap white bread for Rye or Whole Wheat: Whole wheat has higher levels of fiber than white and is much better for you. Also, since whole wheat bread also has a lower glycemic index, it also breaks down more slowly into glucose in the bloodstream, which is an added benefit.


  • Swap Energy Drinks for Coffee: Energy drinks are high in sugar and caffeine and coffee is a great alternative. Some benefits of coffee are increased energy levels, lowered risk of type 2 diabetes, lowered risk of Alzheimer’s disease, and lowered risk of heart disease.


  • Make your own salad dressing: If you make your own salad dressing, you can add healthy ingredients and cut out some that may not be nutritionally beneficial. Some ingredients to create a delicious salad dressing include garlic and lemon, seeds, nuts, and herbs.


  • Swap butter for olive-oil margarine: Instead of using butter, try an olive-oil based spread which is healthier than butter because it is a healthy, unsaturated fat. Butter is a saturated fat and the less saturated fats we consume, the better.


  • Swap low-fat yogurt for Greek yogurt: Greek yogurt is naturally lower in fat and sugar than most regular yogurts. Some brands also have more protein and can keep you fuller for longer.


  • Swap chocolate candy bars with those that have cacao: With cacao that have a content of at least 70%, you’ll get maximal nutritional power and less sugar. The darker the chocolate, the less sugar and milk, the more antioxidants you will get. Also, dark chocolate is heart healthy in that it reduces blood pressure and lowers your risk of heart disease.


  • Swap fried eggs for boiled: Avoid the oil and butter in preparing fried eggs and make them boiled. Boiled eggs are wonderful to eat for breakfast, put in salads, and a welcome addition to many dishes. I can eat them any time of day for the added protein!


  • Swap spaghetti for spaghetti squash: A great, tasty food swap to get your weight loss journey started! Spaghetti squash is a tasty veggie-filled pasta replacement that is low in calories and high in fiber. If you switch spaghetti for spaghetti squash, get ready for all that vitamin c, folate, and magnesium that will increase your energy.


You are all amazing and I look forward to seeing you soon! Remember, you co-create your reality and are the writer of your own script. Be the hero and if you believe it, you will achieve it. Stay positive and continue to transform into the greatest version of yourself! Nobody can stop you now. 


Call Nutrition Wellness at 901-321-5033 to book your consult today or email Maria at









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