In the race of life, we always want everything more, except one thing i.e. we don’t want to see the increasing number on the weighing scale, and we race equally hard to lose that! It is not that much to be stressed about if we know the smart way or if we have someone to guide us correctly on that path. We can make healthy as well as delicious food swaps of our favorite dishes. Eat almost what you love and yet lose weight.
However, other things also matter along with choosing your food swaps i.e. correct lifestyle, any form of physical activity, and proper eating patterns. One needs to be consistent and motivated in being a healthier version. And staying away from FAD AND CRASH DIET is essential as it impacts our metabolism badly. In the opportunity of losing weight fast, do not deteriorate your health.
The best way to lose weight and avoid such mistakes is healthy food swaps. So, let’s move ahead and see these amazing and unique food swaps.
- Puffed rice bhel (mudra) Vs. Oats bhel
Puffed rice nutrient value, 30 g or 1 small bowl.
| Calories | 120 kcal |
| Carbs
|
23 g, simple carbs |
| Protein | 2.5 g |
| Fat | 2.5 g |
| Fiber | 1.7 g |
Oats bhel nutrient value, 30 g or 1 small bowl
| Calories | 122 kcal |
| Carbs | 23g, complex carbs |
| Protein | 4.5 g |
| Fat | 3 g |
| Fiber | 6 g |
- Crispy chicken nuggets Vs. chicken tandoori
Whenever the name of the chicken comes, the message is passed in the brain that it is healthy and rich in protein but how we prepare items makes the dish healthy or unhealthy. So, let’s see the classic example of a healthy dish cooked badly i.e chicken nuggets whereas in chicken tandoori we roast the chicken and hence we can enjoy it in our healthy meal plans.
Crispy chicken nugget, nutrition value of 1 piece.
| Calories | 130kcal |
| Carbs | 4 g |
| Protein | 3 g |
| Fat | 10 g |
Chicken tandoori, nutrition value of 1 piece.
| Calories | 90 kcal |
| Carbs | 1 g |
| Protein | 5 g |
| Fat | 2.5 g |
- Potato sandwich Vs. Chickpea Sandwich
We all love sandwiches and use them frequently as a snack or breakfast option. It is like the go-to option when we don’t understand what to prepare but let me tell you the sandwiches which you are eating are full of carbs and lack proteins in them. So, let me give you the food swap of potato sandwiches with chickpeas where the taste and proteins are not compromised.
The nutrition value of the Potato sandwich is 1 sandwich, where 2 bread slices are used.
| Calories | 120 kcal |
| Carbs | 25 g |
| Fat | 0.5g |
| protein | 2 g |
| Fiber | 2.2 g |
The nutrition value of a chickpea sandwich is 1 sandwich, where 2 bread slices are used.
| Calories | 110 Kcal |
| Carbs | 19 g |
| Fat | 0.5 g |
| Protein | 9 g |
| Fiber | 5 g |
- Chicken 65 Vs. Barbecue chicken wings.
The worst place to enjoy chicken healthily is restaurants and on street, as there we can see the overconsumption of refined oils and spices. Otherwise, the chicken has a good amount of vitamins and mineral content which can give good strength to bones and muscles. It contains healthy fats which are good for brain health.
1 serving of chicken 65, nutrition value:
| Calories | 200 kcal
|
| carbs | 6 g
|
| protein | 31 g |
| Fat | 10 g |
1 serving of barbeque chicken wings, nutrient value:
| Calories | 120 kcal |
| carbs | 2 g |
| Protein | 30 g |
| Fat | 5 g |
- Veggie burger Vs. veggie paneer
Whenever we find an opportunity to go to MC Donalds, we give us all love to Burgers but try giving your attention to wraps also as they are tasty, high in nutrients, and low in calories too. We can find whole wheat or multigrain wrap options. We can choose anyone and enjoy a healthy dining out.
1 burger, nutrition value:
| Calories | 300 kcal |
| carbs | 30 g |
| protein | 6 g |
| Fat | 20 g |
1 veggie paneer wrap, nutrition value:
| Calories | 250 kcal |
| carbs | 25 g |
| protein | 10 g |
| fat | 8 g |
- Manchurian Vs. soya chili chunks
For some people, Chinese and especially Manchurians sound like their first love but we all know about the ill benefits of the Chinese food and the ingredients which are used in preparing it are harmful. If we are a fan of Chinese then we can definitely try using soya chunks instead of Manchurians. We even do not need to fry these soya chunks. We can boil it and then prepare it the same as a Manchurian with very little oil.
Manchurian, nutrition value per serving:
| Calories | 343 kcal
|
| carbs | 30.9 g
|
| Protein | 5.4 g
|
| Fat | 22.6 g
|
Soya chili chunks, nutrition value per serving:
| Calories | 172 kcal |
| carbs | 16.5 g |
| Protein | 26 g |
| Fat | 5 g |
- Naan Vs. Tandoori Roti
Indians love to have flatbreads (Naan and roti ) while dining at restaurants or at their home but most of us choose Naan over tandoori roti and there we go wrong. Tandoori roti is made up of wheat flour while Naan is made up of refined flour and thus, we are going to load ourselves with simple carbohydrates only.
1 Naan, nutrition value:
| Calories
|
120 kcal |
| Carbs
|
32 g |
| Protein
|
3 g |
| Fat | 6 g
|
1 Tandoori roti, nutrition value:
| Calories
|
100 kcal |
| Carbs
|
28 g |
| Protein
|
2 g |
| Fat
|
5 g |
- Vegetable fried rice Vs. vegetable paneer rice.
As the myth goes around, rice is not the food that someone should consider while weight loss but the fact is that if we make it protein rich and have it in portion control then we can definitely enjoy rice in our one meal. So, let’s compare the vegetable pulav with vegetable paneer rice.
Vegetable fried rice 1 serving, nutrition value:
| Calories | 200 kcal
|
| carbs | 24 g
|
| Protein | 2.3 g
|
| Fat | 10 g
|
Vegetable paneer rice 1 serving, nutrition value:
| Calories | 160 kcal
|
| carbs | 23 g
|
| Protein | 8 g
|
| Fat | 8 g
|
- Olive oil Vs. Rice bran oil
Oils are the most granted taken things in Indian cuisine but unfortunately, it needs utmost attention as we cook all things in that. In recent years olive oil has created its hype well but we need to understand that it is best used as salad dressings and not as cooking oil on the other hand, Rice bran is the best for cooking as it has high smoking point than olive oil. Rice Bran contains a good amount of vitamin E and oryzanol in comparison to olive oil which is very good for heart health. It possesses more nutrients than olive oil. Olive oil is good when it comes to salad dressing as it gives good satiety. So let us use it as a salad dresser and not as cooking oil.
- Motichur laddu Vs. Oats peanut laddu
Oh yes, how can I forget the healthy swap for our favorite sweet but don’t worry I have covered it for you guys. Motichur laddu contains gram flour, is deeply fried, and possesses lots of sugar syrup on the other hand, we can make oats laddu with the sweetness of peanut butter and little honey which can be eaten guilt-free with diabetic and weight loss patients while getting a good amount of protein.
Motichur laddu, 1 piece nutrient value:
| Calories
|
204 kcal |
| Carbs
|
98 g |
| Proteins
|
10 g |
| Fat
|
91 g |
Oats peanut laddu, 1 piece nutrient value:
| Calories | 105 kcal
|
| carbs | 23 g
|
| Proteins | 3.5 g
|
| Fat
|
3 g |
These were the 10 loved food items healthy swaps. I hope you liked it and stay tuned for other blogs.