Healthy Dietary Choices For Weight Loss


In order to decrease your calorie intake, some dietary changes can be made. This is a very simple step that you can do and will help you in your weight loss process and especially in your learning period of new dietary habits.

Many people think that they have to change their whole diet in order to lose weight. With some healthier choices, a lot of calories can be saved. Your diet should consist of foods lower in fat, calories and sodium, and higher in fiber, water, vitamins and minerals.

Food and Drink Swaps

You can make these swaps and include them in your diet. Take into account that it is not necessary to do all changes from one day to another, take your time and include them one by one. It is important not to have any intolerance. Including more fiber into your diet may cause some abdominal distension, but this symptom disappears within a few days.

Reading food labels is an important point as per content of nutrients, and calorie count is displayed in them. Learn more in food labels.

  1. Swap from whole milk to 1% or skimmed milk.
  2. Swap from whole eggs to egg whites.
  3. Swap from fatty cuts of meat  (Flank steak, Filet mignon Chateaubriand or tenderloin, Porterhouse steak, etc.) to the lean ones (Sirloin tip side steak, Top round steak, Bottom round steak, Eye of round steak, etc.)
  4. Swap from full fat Greek yoghurt to natural low fat yoghurt.
  5. Swap from coated-sugar breakfast cereal to whole cereal with no added sugar.
  6. Swap from fatty cheeses (cream cheese, Gouda cheese, Cheddar cheese, etc.) to lower fat cheeses like cottage cheese and reduced fat hard cheeses.
  7. Swap from butter to low fat spreads and oils.
  8. Swap cream sauces to vegetable and tomato sauces.
  9. Swap from soda and sugary drinks to water and fruit juices.
  10. Swap from bagels, muffins and white breads to whole grain´s varieties.
  11. Swap from high salt snacks to fruit pieces and jelly.
  12. Swap from a sandwich made with cold meat or tuna with mayonnaise to a sandwich made with vegetables and low-fat cheese or a tuna salad.
  13. Swap from pork and lamb to turkey, chicken and fish.
  14. Swap from chocolates and sweets to diet desserts.


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