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6 Food Swaps That Are Chock-Full Of Nutrients For Only Half The Calories

in Latest/Woman

When you’re trying to lose weight or help a family member slim down, every calorie counts. Cutting calories doesn’t have to mean buying prepackaged diet plan food or completely changing the way you cook. With some simple calorie-saving ingredient substitutions, you can trim excess calories and still make your family’s favourite dishes.

1. Mushrooms For Ground Meat

In dishes where meat provides flavouring, use mushrooms instead. Chopped mushrooms can take the place of ground beef or Italian sausage in spaghetti sauce. Use thick-sliced mushrooms in place of bacon and pancetta in pasta carbonara. The calorie savings of substituting 1 cup (99 grams) of mushrooms for 4 ounces (113 grams) of meat: 250 for ground beef, 314 for ground chicken.

2.Vegetables Instead Of Lasagna Sheets

Lasagna is a terrific comfort food, but it packs an uncomfortable amount of calories. A surprising number comes from the lasagna noodles. You can slash the calorie count by substituting fresh vegetables. Insert zucchini or eggplant sliced lengthwise for every other noodle layer. This reduces the calories from 210 (for 3 noodles) to around 20.

3. Opt For Reduced-Fat Dairy

Many calories in dairy products come from fat. By stepping down fat content in milk and cheese, you can save calories on a regular basis. Moving from whole milk to 2 percent milk cuts 25 calories from each 8-ounce (237-milliliter) serving. Reach for 1 percent and trim another 17 calories.

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4. Wild Rice For More Fibre And Great Bite

Introduce your family to wild rice and drop 18 calories per 1-cup (99-gram) serving. In addition to fewer calories, you’ll get higher fiber and much better nutrition than you do with white rice. Because wild rice still has its fibrous outer layers, it holds up well in soups and casseroles. Plus, its varied grains and textures provide delightful flavours and chewing pleasure.

5. Angel Food Cake With Fresh Fruits

When you need a celebratory dessert, try this light-as-air cake. Start with angel food cake instead of butter or cream cake. Slice the cake in half horizontally. Spread a layer of sliced strawberries on the bottom half. Replace the top half and fill the center hole with more sliced strawberries. Instead of frosting, cover the cake with a low-calorie, non-dairy topping and garnish with a few fresh, whole strawberries.

6. Wholegrain Breads For More Nutrients

Whole grain foods are healthier for you, because they bring more fibre to your diet. They can save you calories, too. Switch to reduced-calorie whole wheat bread and save 21 calories per slice over regular white bread. That’s 42 calories per sandwich. Whole wheat pasta shaves off 8 calories per 1-cup (99-gram) serving over regular pasta.MYNEWSHUB


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