15 Healthy Food Swaps (Eat This. Not That!)
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- Опубліковано 9 чер 2024
- ♥ Here are 15 Simple Healthy Food Swaps to slash lots of calories and lose weight. Watch this video through!
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
Have you gone down to road of making drastic changes to your eating habits, only to find yourself failing over and over again? The truth is, making drastic changes and expecting quick results, isn’t manageable and it may only work for a short period of time.
What we want to focus on is to learn to make small MANAGEABLE and SUSTAINABLE changes that will have a huge LONG TERM impact.
Start practicing these 15 simple food swaps and you will notice a difference to your body and also how you feel. What other food swaps have you tried? Let me know in the comments below. =)
15 Healthy Food Swaps
1) Granola vs Muesli
2) Latte vs Americano vs Green Tea
3) Mayo vs Yoghurt
4) Creamy Dressing vs Oil & Vinegar Based Dressing
5) Crips vs Popcorn
6) Creamy Soup vs Broth
7) Dairy Milk vs Almond Milk
8) Sodas vs Sparkling Water
9) Baguette vs Bread
10) Wrap vs Lettuce
11) Dried Fruits vs Fresh Fruits
12) White Sugar vs Stevia
13) Dairy Ice-cream vs Gelato
14) Red Meat vs Fish
15) Cake vs Jello
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everyones complaining abt putting yogurt on savory foods while people from the middle east will literally put it on meat or rice and its amazing
Yesss it goes well with a lot of dishes
Ok but yogurt on some food just hits different (I’m from Romania)
I'm India too
iskender entered the chat
IN INDIA TOO, I love eating yogurt with curry or sabzi
better swap for the ice cream is banana ice cream is much healthier and lower in calories than those dairy base ice creams
ingredients are just frozen bananas and whatever topics u may like
well, i wouldn't exactly say it is lower in calories because a banana has about 80-125 calories in it. But it is of course healthier because you get the nutrions and vitamins from it and unlike regular ice cream it doesn't have just empty calories
Yes but bananas are very high in sugar ...
Pockie Pockie Its natural sugar. Natural sugar is way better for u than *added sugar*
jolie s. But your body doesn't do a difference sugar is sugar .Eating an apple is like a little piece of cake...
"Without making big sacrifices"
*swaps baguette with salad*
Sadie West what!
@Sadie West same here
Kudos for the Video! Sorry for butting in, I would love your thoughts. Have you tried - Dinanlinson Natural Beauty Approach (should be on google have a look)? It is a good one off product for learning what to eat to look younger minus the headache. Ive heard some pretty good things about it and my mate at last got cool results with it.
Baguette werden in Frankreich gegessen
@Sadie West HOW HAVE YOU NEVER HAD A BAGUETTE
Tip on the yogurt swap: Use nonfat plain Greek yogurt and if you're replacing mayo, add a little bit of salt to it. It honestly doesn't taste much different. I use it for tuna salad, egg salad, and I just bought a packet of ranch dressing seasoning so I can make my own ranch dressing with it!
Anyone else just love her voice ?
i hate it
Audrey Scanlon me!😍 her voice is so soothing.
Audrey Scanlon yes!! It really helps when I'm stressed out about my diet
I love it 😍 💖 👍 😇
yes and i love you screen name too!
You can boil or bake instead of frying foods!
Now that's what I call a Video !!! And whoever read this is beautiful😘
Prachi Sharma stfu you dont know How i Look ok
Omg. Love yooou! ,😘😍😍😍😘 You are beautiful too!💐🎂
Lol. Thanks a lot.😊
Prachi Sharma this feels good.... Thanks! You are also extremely beautiful!
Thanks... Everyone too...IS.....AMEN
i was going to say "oh no can't give up the ice cream!" but was like yeah gelato the same thing. hahaha..thought u might say frozen yogurt instead. i sometimes slightly freeze yogurts so will come out like ice cream.
bri bart try sorbet
I had to give up ice cream when I became lactose intolerant last year :( Sad sad times! Nowadays I do a frozen banana in the blender with about a teaspoon of almond milk, and dark chocolate chips on top. It tastes like banana-choco ice cream and it's even lower calorie than gelato or frozen yogurt :)
Pangur Bán ooh! Thats a good idea! I wonder if it'd taste good if I swapped almond milk with yogurt ( I avoid all dairy products except homemade yogurt haha)
Almond milk isn't 'dairy', it's just almonds :)
Ari Apple yes, and there us such a thing as dark chocolate silk almond. 100 calories and not very bad for a diet.
This Really DOES Work My Daughter Tried This And She Didn't Eat Lays crisps For 1 Month!!! And She's Still Goin Strong
wow!! this kind of makes me happy to hear haha
Granola is also gr8 if u make it on ur own using no oil, gluten free, no refined sugars.
Oats have gluten so no way to make granola gluten free but of course it's healthier to making it at home
How can I make it ?
@@burgerqueen4453 get certified gluten free oats
Alma there’s lots of recipes online! You basically just get oats and all your additions with some oil and liquid sweetener and bake, so easy!
I have gluten free granola:)
The best option instead of dairy icecream is nicecream 💕👍 (kind of a frozen smoothie)
Cécile YASS I have it for breakfast every weekend because my mom got mad at me for using all the bananas 😂😂 If I could eat it every morning I would 😭💀
+Karina Cerros Haha I'm eating all the bananas at home as well ! 😅
Vegans can also use agave syrup I think
nice cream is my L I F E
Frozen smoothie tastes like ice cream
i had replaced white salt to pink himalayan salt, and avoid consuming any flour-based food
Pink himalayan salt is sooo overrated
I CAN'T PUT STINKING YOGURT ON MY SANDWICH.
YOU SAID IT SISTER! I AINT TRYNA HAVE A SOGGY SAMMICH
Right!
LaunaRose a better swap for it is avocado. Way tastier, healthy, and keeps you fuller longer. It's a little high in calories, but a tbsp or two is all you need anyway.
Maybe try olive oil mayo
Chubby Kankles that is a train I’m down to jump on
I feel like she’s talking more about calories instead of what is in the foods and nutrients etc.
I feel like most of them do this. I don't care if it has more calories I'm just trying to be healthy and get the proper nutrients uhgh.
Shaira Ahmed but getting healthier is eating foods with lower calories aswell.
She did talk about it, she's on about where I am in the video 2:16
She mentions the nurtrients as well.
Started my Health journey 5 months ago,and today i eat completely clean.
I'm being guided by my nutritionist and also have my fitness plan...both things were super important to me!
Started 3 weeks ago re-shaping my body,and already started to gain some muscle...super happy!!
Today i only have some belly fat(from my two previous pregnancies)...that my body will eliminate with time(continuing eating clean and exercising).
Today i checked on my body analyzer scale,and all results came normal to my age and height...can't wait to see my body in one year time!! So excited!! 😄😄😄
good luck! wish i was just as determined :(
When we truly want we can do the impossible...i was the big sedentary person on the planet and I'm doing it...it's a process,one day at the time and focus,and in the end we get there...one thing i learned:we have the rest of our lives to get fit...so no rushe,take all the time you need to change your diet and starting exercise,with me being easier with professional help,as I'm not professional in this area,and i was afraid to do something wrong like not getting the enough nutrients that my body really needs.
I get motivated when last year i had to remove my gallbladder and my doctor advised me to start an healthier life...so glad i did...i feel so good that i can't even describe!
Courage you can do it... 👍👍😉
Marisa's Diary thank you. I'll remember to let you know once I really start my health journey. hopefully soon:)
Go girl! Yes please let me know! Take care 👍👍
after 4 years i‘m really curious how you‘re doing now!🤩
CRISPS ARE LIFE 😭 I love crips so much, I can eat hundred packages of these
yumika43 sameeee
"swap ice-cram with gelato" ..I didn't get why saying it in Italian reduce its calories HAHA
lovely video ! Helpful and straight to the point.
doing something similar, slowly over two years, i managed to thread my morning breakfast from croissants and cookies to fruits and whole wheat bread. Also my dinner when from processed ready to eat meals (THE WORST!) to chopped up vegetables and lean proteines. You have to go it gradually or else, you won't be able to sustain it.
My tips : start ADDING foods in your diet (to get used to them) before cutting out things you like, then start swapping them up while still having there and there your favourite "bad" foods, then finally, cut them out.
congratulations!
can you please suggest an Indian kind ofc diet plan for whole day. thanx
fresh, roasted or stirfried vegetables with Brown rice. there are a lot of variations with vegetables! chickpeas are great roasted as a snack with some spices. sweet potato is a great breakfast food because it keeps you full for a long time as well.
Calories is not dangerous!!!!Its where the calories comes from!😤😩👍🏼
Congratulations on your improvement, and great work.
This video is good, for she makes something that so many other people forget to do: a lot of folks say "don't do this, don't eat that" without making suggestions for better habits, like "do this instead, eat this instead". Even just one or two tips can help a lot, and fifteen tips are like a treasure.
... am I supposed to put Greek yogurt on my sandwich instead of mayo..?
Chappie Cat nah just use light mayo
Greek yog is actually damn good in sandwiches and salads, season it a little with salt, pepper, garlic (i add lemon, mint, paprika also) and it's like tzatziki/cacik! :D
Ikr
Use hummus instead x
Yogurt is not Greeks It's Turkısh peoples
Omgg I love her accent! 😂❤️
Hahaha I actually find it very confusing cos I have no idea what accent it is
Colleen Chan it’s Malaysian! That’s how Chinese Malaysians speak in English
You can make oil free vegan granola it's way lower in calories and my mom who is not vegan said it tastes really good
Thanks Joanna. Watching you from Italy. I tried almost your hiit WO. And I find them very effective. Plus healthy options ofcourse. More power to you. 😘
Perfect video!! Thank you so much, I'm even gonna write everything down on a paper
I've been following you for 3 years and you get better and better thank you so much
Last 3-4 days watching ur videos. U r just my favorite. All ur videos are informative and very affordable. Thanks a lot. Mat God bless u.
Love this kind of video!!! Please do more of this kind
im super excited to start my healthy journey! this video with the beginner bootcamp will be my best friend for quite awhile! wish me luck!
this video is my amazing reference ❤❤❤ thank u soooo much Joanna for your efforts .. I love u 😍❤❤
thank you for the advice joanna
Thank you - this is a great video and knowing these swaps is very helpful.
this is so needed in QUARANTINE
Thank you for your videos and hard work
Very helpful tips! Thanks for sharing
Nice. Thank you🙏. Very useful for me.
one of the most simple and useful videos ever.
Thank u Joanna for all these tips😍😍😍
wow thats wat am looking for ,! really u r great .u are the one who motivates me ! when am down . actually u r bosting my confidence level. thank u so much GOD BE WITH YOU lots of love.
so informative .. love it ♡
You are the best Joanna! loads of love! 💖💕💓
Thanks Joanna!!
love all your tips Joanna! 😉✨
I love this channel. Joanna is godsend.
Thank you for this amazing video!!! I really learnt a lot!!!!! 🐥 🐥 🐥
great video!! i love substituting plain greek yogurt for mayo/sour cream
Thanks for this!!
Broth soup is so delicious, thanks for the video
Thank you so much ❤️
brilliant work
Thanks dr
body goals!
Love thses swaps. I had no idea granola was so high in calories
this was super helpful thank u!
Thank you Joanna 😘😘
This is super helpful!
this is so helpful
THANK YOU!!! ❤👍
Very useful information!
THank u so much for making this video...this video z very helpfull for us.. :)
I swapped regular white floor to oats floor. Don't feel bloated anymore :D
Loved your video as always!!
Thnxs dearie for such a informative vid☺
I'm actually eating the black bean brown rice u told us about in the gluten free veg recipe vid it's so yum thanx ❤️
Thankyou 😊
Thanx for tips. I am bad at drinken water. And started making my own iced thee with mostly green teas and some stevia sweetner to lower my sugar intake
Joanna youre the best!
This guide is great for beginners! Small simple easy steps :)
Very helpful
Thank you Joanna! =) I needed this! Right at time =) I've been struggling to eat healthy breakfast and snacks rather than oily fatty stuffs.. =( I can see the differences slowly eating healthy foods my skin developed so much =) Tq Joanna
you r excellent
I like your videos
and watched regularly
thanks for sharing
very informative! tq joanna :)
Excellent help to me
thnks its gr8!
Great advice! I'll have to try some of these. ^_^
I love your channel!♥♥♥
thank dear :) love watching your videos.
my question is
after my workout at gym what do I eat and drink as I feel very tired and after eating can I go to sleep immediately.
plz answer
thank you
wow that was really cool
i like your workout videos and tips, following you since 2015
Also chicken and turkey is a great alternative to red meat because I heard you should'nt
eat too much fish cause of the mercury and stuff, but I think that both are great alternatives.
I am becoming a fan!
very helpful video :D thank you ♡ ^^
I'm happy that my favorite two drinks are healthy😍 americano and green tea
I just make a healthy protein cheesecake, omg it's so good only 150 cals per slice
Jessica Broster Omg! You should link the recipe
RECIPE
GIRL LINK THE RECIPE AJHSJS
wow this is awesome i dnt have to get rid of my favorite food but swap it for a healthier alternative. i did not know that greek yogurt can be used as salad dressing. i will get the vegan version . thanks
the trouble with food swaps is that people who need to lose weight are often people who love food, and people who love food are tuned into how it tastes and aren't going to accept that a substitute is as good as it's full fat counterpart
In this case it's about reducing portion sizes. I can't handle those fat-free, low calorie foods, so instead of eating the entire packet of something, I now just have a serving size and it's way more satisfying. All in moderation!
Love u Joanna!
Cool video! In my opinion it's more difficult to replace sweets with less calories than foods such as pizza, cheeseburger, beer and schnitzels
YES, going non-dairy is the way. there are so many better alternatives. i'm just miffed that not a lot of cafes make non-dairy options available, probably because those can be more expensive.
No. I love my milk too much.
I disagree
i love my bones too much for that
@@lottchen7976 exactly.
I buy these pop crisps at sobeys. I put guacamole on them, slice of cheese, almond butter. They only have 4 carbs per crisp and no sugar. Great substitute for chips or bread. Love your videos!
You can swap peanut butter in smoothies and things for powdered peanut butter which only has 50 calories for 2 Tablespoons instead of 200. You can also rehydrate it and use it like normal peanut butter
very good
Thanks
this was a great video
Last year i made a banana flan (no egg) that never took a solid shape in the fridge but when i tasted it, it was just like an icecream. i was amazed about the creamy texture & taste. It only had the sweetness of the bananas & i used one spoon of sugar to make the caramel for the top. So yeah, i made icecream by accident, with no heavy cream, eggs or a lot of added sugars. 😎
amazing video!! I swap butter for an avocado :)
I saw your videos, learn alot, it changed my way of life forward to stay healthy and feel happy. Thnx joanna. You are the best.
Amazing video! Thanks for sharing!d
So nice and good vedio
I add a couple tbs of fresh squeezed oj to my sparkling water and it made it easier to give up soda.
I substitute flour for oats..when I make pancakes or breaded chicken....I also make banana ice cream..instead of regular ice cream when I run out. it's so creamy and filling!
thank you so much joana!! :) i really enjoy watching your videos!! i'm really learning a lot from you..thanks again!! :)