Chow on This! Not That!

food substitutions nutrition fitness success

Easy food substitutions that AMPLIFY your fitness results. Most of us eat just a few hundreds calories more per day than we burn off with regular activity and exercise—hence, the gradual drip, drip, drip of weight gain over time—sigh! But, by making some simple nutritious substitutions over calorie-laden grub, you can truly magnify your fitness results and drop bodyfat faster and faster. Healthy, sustainable weigh-loss comes from being good most of the time, this is where diet improvements are won or lost so read on and take these suggestions to heart to assist you in supercharging your health and Santa Monica boot camp experience!

Your Winning Strategy: Make (1) new substitution per week. (Think: Santa Monica Farmer’s Market)

Chow on This...

  • Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian Ham)
  • Whole-grain bread
  • Rolled oats or crushed bran cereal
  • Applesauce or prune puree for half of the called-for butter, shortening or oil in recipes; butter spreads or shortenings specially formulated for baking that don't have trans fats
  • Cooking spray or nonstick pans
  • Cream
  • Fat-free or low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth
  • Two egg whites or 1/4 cup egg substitute for each whole egg
  • Whole-wheat flour
  • Fruit canned in its own juices or in water, or fresh fruit
  • Extra-lean or lean ground beef, chicken or turkey breast (no poultry skin added)
  • Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress
  • Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise
  • Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews
  • Evaporated skim milk
  • Reduced-fat or fat-free milk
  • Wine, balsamic vinegar, fruit juice or fat-free broth
  • Whole-wheat pasta
  • Brown rice, wild rice, bulgur or pearl barley
  • Fat-free or reduced-calorie dressing or flavored vinegars
  • Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions
  • Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents
  • Low-sodium or reduced-calorie versions of soups, sauces, dressings, crackers, or canned meat, fish or vegetables
  • Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt
  • Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup
  • Plain yogurt with fresh fruit slices
  • Cocktail Mixers: Diet Coke, Tonic Water or Soda Water
  • Light Beer

 

Not That!

  • Bacon
  • Bread, white
  • Bread crumbs, dry
  • Applesauce or prune puree for half of the called-for butter, shortening or oil; butter spreads or shortenings specially formulated for baking that don't have trans fats
  • Butter, margarine, shortening or oil to prevent sticking
  • Fat-free half-and-half, evaporated skim milk
  • Cream cheese, full fat
  • Eggs
  • Flour, all-purpose (plain)
  • Fruit canned in heavy syrup
  • Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product)
  • Lettuce, iceberg
  • Mayonnaise
  • Meat as the main ingredient
  • Milk, evaporated
  • Milk, whole
  • Oil-based marinades
  • Pasta, enriched (white)
  • Rice, white
  • Salad dressing
  • Seasoning salt, such as garlic salt, celery salt or onion salt
  • Soups, creamed
  • Soups, sauces, dressings, crackers, or canned meat, fish or vegetables
  • Sour cream, full fat
  • Syrup
  • Yogurt, fruit-flavored
  • Cocktail Mixers: Fruit Juices, Sweet & Sour, Sugar Soda
  • Regular Calorie Beer