Weight Loss Tip #10: Expand Your Diet and Substitute

The problem most people have with weight gain is that many of the foods we are raised on--and consequently like, especially those that become normal--are unhealthy. Yet, we crave it and eat it, many times not in moderation. Some foods are not too good even in "moderation." The key is to learn to like new foods and to substitute healthier foods in place of unhealthy ones, especially in recipes.

This isn't always easy at first, but creativity and good preparation of the food are important. Very few people are going to prefer a piece of plain, boiled chicken to a juicy, marinated steak, but a grilled chicken breast with lemon and asparagus would be getting close.

In many cases, substituting could save you hundreds of calories in a day. Let me give you an example. If a person ate a hamburger with mayonnaise and deep fried french fries with a large Coke for lunch, he or she would be consuming 450 calories for the burger (1/4 pound), 100 calories for the mayo, 200 calories for the fries, and 300 calories for the coke. This adds up to 1,050 calories. Now, let's substitute a little, trying a ground turkey burger on light bread with light mayonnaise, baked french fries, and a large unsweetened iced tea. The new numbers? 270 calories for the sandwich, 35 calories for the light mayonnaise, 115 calories for the french fries, and about 5 calories for the tea. These add up to 425 calories. And, if prepared right, the substituted meal can taste just as or nearly as good as the original.

Some people find that the best way to expand their diet is to cut out certain things. For example, cutting out lunchmeat, which is pretty unhealthy, may actually force a person to find other creative dishes.

Here are a few examples of possible changes or substitutes:

Ground Turkey for Beef
Vegetable Lasagna for Meat Lasagna
Whole Wheat Pasta for Regular Pasta
Chicken Breasts for Various Fatty Meats
Sliced Turkey Breast for Ham
Lentil Soup for Various High Calorie Soups
Sugar Free Drinks for Fruit Juices
Sugar Free Desserts for Regular Desserts
Baked Fries for Regular Ones
Tofu for Just About Anything
Sugar Free Syrup for Regular Syrup