Page 11 - June 2020 Hernando
P. 11
Senior Voice of Hernando County • SEPTEMBER 2020 • 11
Brilliant Diet Swaps
How to lose weight (and get healthier) by making a few smart trades
by Rachel Meltzer vinegar and some spices and by now that experts lowering potassium than sour
Warren, AARP seasonings, prepared mustards recommend limiting the cream.
provide around 10 calories per added sugar in your diet, both
Eating healthier doesn’t tablespoon. The condiment to stave off excess pounds Instead of granola
have to mean overhauling also supplies important and to protect your health. … try fiber cereal
your diet. Making simple nutrients like cell-protecting But what many people don’t
adjustments to the meals selenium; yellow mustards realize is how little added For something that has a
you eat every day can be are made with the anti- sugar authorities suggest we reputation as a health food,
an even better way to reach inflammatory spice turmeric. have. The American Heart granola is a lot higher in
your wellness or weight-loss If you’re not ready to switch Association says to keep added sugar and lower in
goals. Case in point: When from mayo to mustard, try added sugar intake to no more valuable nutrients than you
researchers at the University blending the two in equal than six teaspoons per day might think. And while many
of Colorado asked study parts. for women, nine teaspoons breakfast cereals provide a
participants to shoot for for men. Our average intake? great opportunity to meet your
cutting just 100 calories a day, Instead of pretzels More than double that recommended daily fiber goal
most ended up cutting out … try popcorn amount. — something an estimated 95
more like 300 calories over percent of Americans don’t
time, ending up with better It’s not unusual to crave a Luckily, there’s an easy fix for meet, according to the U.S.
results than following what salty, crunchy snack. And that one. Keep the latte; skip Department of Agriculture —
the researchers called a more there are plenty of healthier- the flavored syrup. You’ll get a half-cup serving of granola
rigorous diet plan from the looking options on the market, the same creamy mouthfeel has only around four grams of
get-go. from sweet potato chips to and warmth with none of the it. Granola is also an energy-
veggie straws. You may have added sugar. For subtle sugar- dense food; each half-cup has
That could be because even switched to pretzels free sweetness, try adding around 210 calories, making
making, and keep, small diet from a higher-fat choice like a sprinkle of cinnamon or a great place to start if you’re
changes can also help you potato chips to do better. nutmeg instead. looking to cut back.
feel successful, so you’re
motivated to do more over But the clear winner when Instead of sour For a similar crunch with far
time. And even easier than you’ve got the munchies is cream … try Greek less sugar, nearly 100 fewer
subtracting things from your homemade popcorn. Air- yogurt calories per serving, and
diet: replacing one or two popped popcorn is a high- more fiber, you can opt for
of your less nutritious go- volume food with only The creamy tang of sour a bowl of a high-fiber cereal
to foods with better-for-you around 120 calories per 4-cup cream can taste great on a like All-Bran. Most have a
ones. Here are some trades to serving, meaning you get a baked potato, contrasted surprisingly sweet flavor and
try: plentiful snack. You’ll also get with the sweetness of fruit, will get you much closer to
nearly 5 grams of filling fiber or in baked goods. But your daily fiber goals.
Instead of mayo … in that serving, making the that flavor comes at a cost
try mustard choice satisfying, too. Spray it if you’re looking to scale Instead of rice …
with a bit of olive oil followed back on calories; each half- try cauliflower rice
Mayo and mustard are both by your favorite savory or cup serving has around 230
classic sandwich toppers. sweet herbs and spices, such calories along with nearly six No, uber-trendy riced
That’s where the similarities as Trader Joe’s 21 Seasoning grams of saturated fat. cauliflower is not a
end, though. Mayo supplies Salute or any flavor of Mrs. doppelganger for white rice.
a lot of calories — one Dash. Full-fat Greek yogurt has a But it comes pretty darn close.
tablespoon has nearly 100 similar flavor to sour cream, There are several reasons
calories — and not much in Instead of a but 100 fewer calories and those bags in the produce
the way of valuable nutrients. flavored latte … try half the saturated fat per section and the freezer at your
supermarket are worth a try.
Then there’s mustard. Made a plain one serving. It’s also a better
source of bone-building
mainly of mustard seeds along You probably know calcium and blood pressure– Just nine percent of
with a liquid like water or Continued on page 23
