Healthy Meal Swop Outs on Your Go-To Meals

When embarking on any diet, always consider it in terms of a sustainable lifestyle change. This will make more sense and set you up for long term results then a crash diet or calorie counting diet that can cause inflammation and stress the body out further.

This is essential to keep in mind when you consider that 70% of crash and yo-yo dieters regain the weight they have lost accordingly to a 2014 study published in the Lancet Journal of Diabetes & Endocrinology.

So, you’re probably thinking “Ok, so I have to ‘change my way of life’ to get fit,” but how exactly am I you going to do that?

That’s where a health coach can help you to make long term sustainable results to your diet and lifestyle as well as helping you to address any barriers that you might not be aware of that are hindering you both physically and mentally from losing that weight.

Changing your way of eating and daily habits works on the concept of the sum total of what you are doing is important i.e that one biscuit you had last night won’t make you fat but will impact your life if you make a habit of eating it every night.

There’s no counting calories or juicing three times a day; you just have to stick to real food. A diet close to nature, predominantly plants based, is low in red meat, and free of processed foods and added sugars.”

Here are some easy swop outs to get you started:

  • Salad Dressing
  • Use: Unrefined Extra Virgin Olive Oil
  • Avoid: Cream based dressings or vegetable oil i.e. canola oil
  • Quick Lunch
  • Use: Canned fish or chicken breast
  • Avoid: Hot dogs or deli meats (due to high sodium content)
  • Grab And Go Snacks
  • Use: Nuts
  • Not: Chips
  • For Sandwiches
  • Use: Whole grain/ Low GI or Gluten-free bread
  • Avoid: White bread, baguette, croissants
  • Seasoning & Marinating
  • Use: Herbs & Spices
  • Avoid: Sugar & Syrups
  • For a Happy Hour Drink:
  • Use: One glass of Red Wine
  • Avoid: Cocktails & Margaritas
  • For Breakfast:
  • Use: Fresh Berries or eggs with asparagus spears
  • Avoid: Pre-mixed instant oatmeal and dried fruit or a bowl of sugary cereal
  • For Your Pasta Dinner
  • Use: Whole-wheat pasta, zucchini noodles, homemade sauce
  • Avoid: White pasta with heavy cream-based sauces
  • Cooking Oils
  • Use: Coconut oil, olive oil or avocado oil
  • Not: Margarine or Vegetable oil
  • Dip for your Veggies Sticks
  • Use: Hummus or guacamole
  • Avoid: Ranch Dressing
  • For Dessert:
  • Use: Berries or block of dark chocolate (not the whole slab)
  • Avoid: Cookies
  • For your Sandwich Spread
  • Use: Avocado or low salt, no added sugar nut butter
  • Avoid: Mayo or margarine or cheese spread