What are youreally eating?Simple, healthy ingredientswaps to eat better atevery meal!
What we do to create healthierversions of your favorite foods(you can do this at home too!) Use vegetable stock or non-fat Greek yogurt to replace a majority of oil in salad dressings. Limit the amount of oil in cooking although some oil is nutritionally beneficial. Whole grains in place of enriched/refined grains. Use natural sweeteners such as natural cane sugar, maple syrup, agave nectar and stevia. In baking, substitute all natural, unsweetened applesauce or mashed bananas for oil. Use a larger ratio of egg whites to yolks. Yolks contain many nutrients. Whites contribute to protein content. Use organic or all natural produce, poultry and meat products to avoid added hormones, antibiotics and chemicals.
Can you guess thecalories?You might be surprised how much simple recipetweaks can save your calorie budget!
Breakfast PaneraBacon, Egg Vitality House and Cheese Breakfast Sandwich Breakfast Ciabatta
Breakfast Panera Breakfast Vitality House Sandwich Breakfast Sandwich Cal: 510 Fat: 25 g Cal: 333 Fat: 14 g Cal from Fat: 220 Cal from Fat: 120 Carbs: 43 g Prot: 29 g Carbs: 28 g Prot: 21 g Sodium: 1170 mg Sodium: 890 mg Whole grain english White bread (refined muffin, low fat cheese, grains), full fat 4:1eggs, turkey bacon, cheese, cured pork calories to spare to bacon include fresh fruit
Snack Multigrain Tostitos with Carrot and Celery Salsa (10 chips; ¼ cup Sticks with Hummus (10 salsa) veggie sticks; ¼ cup hummus)
Snack Multigrain Tostitos Carrots, Celery and with Salsa Hummus Cal: 208 Fat: 9 g Cal: 127 Fat: 6 g Cal from Fat: 81 Cal from Fat: 54 Carbs: 30 g Prot: 3 g Carbs: 14 g Prot: 6 g Sodium: 590 mg Sodium: 293 mg More nutrients in fresh, Fried, high in sodium, raw veggies, low in low in protein, sodium, higher in processed, most likely protein, good source won’t satiate hunger of unsaturated fat
Lunch Vitality House Wendy’s BLT Cobb (with Classic Ranch) Chicken Cobb (with Lite Blue Cheese)
Lunch Wendy’s BLT Cobb VH Chicken Cobb Cal: 660 Fat: 46 g Cal: 330 Fat: 18 g Cal from Fat: 440 Cal from Fat: 160 Carbs: 14 g Prot: 48 g Carbs: 11 g Prot: 34 g Sodium: 1840 Sodium: 770 Low fat cheese, turkey Full fat cheese, pork bacon, natural, grilled bacon, processed chicken breast, light chicken, heavy salad dressing made with low dressing made with oil fat Greek dressing, and full fat buttermilk FRESH INGREDIENTS
Snack Smoothie King: 20 Non-Fat Plain Greek oz. Light and Fluffy Yogurt (8 oz.) and Bluberries (4 oz.)
Snack Light and Fluffy Non-Fat Greek Yogurt Smoothie and Blueberries Cal: 395 Fat: 0 g Cal Cal: 174 Fat: 0 g Cal from Fat: 0 Carbs: 99 g from Fat: 0 Carbs: 20 g Prot: 1 g Sugar: 89 g Prot: 25 g Sugar: 16 g Frozen fruit, orange More balanced, fresh juice, honey and ingredients, good turbinado all source of protein and contribute to HIGH antioxidants, for a SUGAR content, low sweeter twist add a little in protein stevia!
Dinner Olive Garden Vitality House Eggplant Parmigiana Eggplant Parmesan Cal: 850 Fat: 35 g Cal: 410 Fat: 9 g Cal from Fat: 315 Cal from Fat: 80 Carbs: 98 g Prot: 36 g Carbs: 65 g Prot: 23 g Sodium: 1900 Sodium: 547 Fried, White pasta Baked, Whole Grain (refined grains), full Pasta, low fat cheeses, fat cheeses, excess light on cheeses, cheese, loaded with *gluten free, FRESH INGREDIENTS sodium
What is common about eachof these swaps? Energy Dense vs. Nutrient Dense These foods contain These foods more calories and contain the most fewer nutrients per nutrients and the given volume. least amount of Some energy dense calories per foods are ok volume. (avocados, nut Eat nutrient dense butters, and dairy) foods at EVERY but in MODERATION meal
Things to Remember: Time is valuable but so is your health. No time? Not an excuse. General Rule of Thumb: Eat more NUTRIENT DENSE foods and less ENERGY DENSE foods. General Rule of Thumb: Avoid PROCESSED foods and enjoy more FRESH, NATURAL ingredients. Aim for a balance of protein, carbohydrates and good fat at each meal. It can be easy to eat healthy with some simple ingredient swaps!