12 substitutions that help in the diet

Starting a new diet is not always easy. In addition to willpower, certain knowledge about foods is needed to make the appropriate substitutions. Many people end up putting their diet to waste by not eating adequate amounts of vitamins, minerals and macronutrients. Other people end up getting fat without noticing because they make the wrong substitutions and end up ingesting excess calories. Read our tips to learn about some healthy substitutions that will help you lose weight in a healthy way and have adequate amounts of nutrients.

1. White bread for whole grain bread.  Wholemeal flour is rich in fiber and gives a feeling of satiety, making the person eat less. In addition, fibers help absorb fats and cholesterol and increase the glycemic index (amount of sugar in the blood) gradually, reducing the chances of developing diabetes. 

2. Soda and artificial juices for natural juice or water.  Soft drinks are rich in sugar and chemical components that increase gastric acidity, decalcify the bones and increase the chances of cancer. Natural fruit juices contain natural pigments that reinforce the body’s defenses, eliminate free radicals, in addition to being rich in vitamins and minerals. Water is a natural mineral replenisher, in addition to hydrating the body and helping to eliminate toxins. ATTENTION:  if you are on a diet to lose weight, drink fruit juice in moderation, as they contain sugar. 

3. Leaves and vegetables cooked by raw.  When cooking vegetables and leaves, water-soluble vitamins and minerals dissolve in the water and are eliminated. In addition, heat can degrade vitamins and fiber, making cooked foods lower in nutrition than raw leafy greens and vegetables. 

4. French fries for baked potato.  During frying, the potato absorbs a lot of fat, with about 30% of its weight being oil. Avoid the consumption of french fries and fried foods in general and replace them with baked versions, preferably without oil. 

5. Biscuits filled with wholemeal biscuits without filling.  The biscuit filling is rich in sugar and trans fats. Replace them with whole grain crackers, which are richer in fiber and vitamins. 

6. White sauce for red sauce.  White sauce, usually based on cream and cheese, is high in saturated fat and cholesterol. Red tomato sauce, in turn, in addition to having fewer calories, is rich in vitamin E, a powerful antioxidant. 

7. Whole milk for skimmed milk.  Milk is a food rich in vitamins, calcium and proteins. However, the whole version also contains cholesterol and saturated fat. The skimmed version has all the benefits of milk, but with much less calories and no fat. This also applies to dairy products such as cheeses, yogurts and curds. 

8. Fried chicken or chicken drumstick for grilled or roasted chicken breast.  Chicken is a lean meat, however the skin is high in saturated fat and cholesterol. Skinless chicken breast is rich in protein. Avoid frying it in oil and eat the roasted version of the meat. 

9. Ham, salami and mortadella for turkey breast.  Turkey breast is rich in protein and low in fat, making it ideal for an afternoon snack with whole-grain bread. Fatty ham, salami and other sausages are high in fat, especially cholesterol and saturated fat. 

10. Salt for aromatic herbs.  Excess salt predisposes to hypertension. Replace part of the salt with herbs such as rosemary, sage, basil, pepper, cinnamon, etc. They give flavor to food and do not have sodium, which is responsible for increasing blood pressure. 

11. Four-cheese pizza per pizza with whole-wheat dough and low-fat cheeses.  The four cheese pizza is one of the most caloric. You can replace it with tuna pizza, lean turkey breast, margherita, arugula, basil and other pizzas with vegetables. Substituting whole-wheat pasta decreases the amount of calories and increases the percentage of fiber intake. 

12. Red meat for fish or white meat.  Red meat is high in saturated fats and cholesterol. Whenever possible, try to replace it with white meat or fish. Fish is rich in phosphorus and essential fatty acids such as omega-3 and omega-6. 

The replacement list is gridded and you can use your creativity to make any changes you like. Prioritize raw vegetables and leaves, lean meats, grains, fruits and avoid refined sugar, fried foods, soft drinks and alcoholic beverages. Don’t forget to practice physical activities and also avoid stress. In this way, you will live a healthier and more energetic life.

Did you like these tips or do you have any more to suggest? Leave your comment just below this page. Your opinion is very important!

By  Matheus Malta de Sá  (pharmacist)

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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