Alternatives for Healthier Substitutions

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This blog is to help you guys make small changes in your food choices to help sustain a healthier diet. In order to assess these healthier substitutions, we are going to look at the added sugar, calories, sodium, and saturated fat content.

Turkey Burgers Vs Beef Burgers 
Image result for frozen turkey burgers low sodium 93% lean butterball vs .                          Image result for frozen beef burgers and food labels
1 patty                                                                                        1 patty 
Calories: 180 kcal                                                                     Calories: 340 kcals 
Calories from Fat: 70 kcals                                                     Calories from fat:  250 kcals 
Saturated Fat:  2.5g                                                                 Saturated fat:  11.0g
Sodium:  320mg                                                                      Sodium:  720mg 
Sugar 0g                                                                                    Sugar: 3g

The turkey burger has significantly less calories, calories from fat, saturated fat, and sodium in comparison to the beef patties. By choosing the turkey patty over the beef patty, you have decreased your sodium and saturated fat intake for that specific meal. 

Coconut Aminos Vs Soy Sauce. 
Image result for coconut aminosvs. Image result for soy sauce

1 tsp                                                                          1 tsp
Calories: 5 kcals                                                       Calories: 3.3
Saturates fat:  0g                                                       Saturated fat: 0g
Sodium:  90mg                                                        Sodium: 350mg 
Sugar:  1g                                                                  Sugar: 0

On average, American's sodium intake is way higher than what is recommended. Soy sauce, terriyaki sauce, and General Tso's sauce are common ingredients added to most Asian cuisines. Substituting with coconut aminos is a great  way to add flavor without going over your sodium restriction.
recommended intake: 2,000mg per day
US average intake: 3,400mg per day


Veggie Lovers Pizza vs  Regular Pizza
Image result for veggie lovers pizza sweet earthvs.                Image result for digiorno frozen pizza

2.5 slices                                                                     2 slices 
Calories:  230 kcals                                                  Calories: 310
Calories from fat:  60 kcals                                     Calories from fat:  120 kcals 
Saturated Fat:  2.5g                                                  Saturated fat:  6g
Sodium:  290mg                                                        Sodium: 700mg 
Sugar 3g                                                                     Sugar 3g 
Fiber 5g                                                                     Fiber  2g 

The veggie lovers pizza is made with whole wheat and quinoa crust and topped with 2 servings of vegetables. This pizza is lower in saturated fat, calories from fat, and sodium and is higher in dietary fiber. 


Bubbly vs. Coke (other sweetened beverages)
Image result for bubbly drinkvs        Image result for coke nutrition label
1 Can (12 fl. oz)                                                              1 Can (12 fl. oz)
Calories: 0g                                                                      Calories: 140 kcals 
Added sugar: 0g                                                              Sugar: 39g

Coke, Pepsi, lemonade, Sprite and other sweeten beverages contains a lot of added sugar. High amounts of added sugar in the diet is linked to undesired weight gain which can lead to other chronic disease. The added sugar recommendation is anywhere between 25-35 grams of added sugar per day. 

Outshine Popsicle vs Ice Cream 
Image result for outshinevs                    Image result for ben and jerry's ice creams

1 bar                                                                               per serving (2/3 cup) 
Calories:  60 kcals                                                          Calories: 420 kcals 
Calories from Fat:  0 kcals                                            Calories from Fat: 234 kcals 
Saturated Fat:  0g                                                          Saturated Fat: 17g
Sugar:  10g                                                                     Sugar: 37 grams 

When you start to feel those cravings for something sweet. Acknowledge them! Instead of diving into a pint of ice cream, try a Outshine Popsicle stick. Made with real fruit and helps to satisfy those sweet cravings and is significantly less in calories, fat, and added sugar. 

-AD 























Comments

  1. UnknownFebruary 18, 2020 at 11:48 AM

    Hey Adam! I really loved reading your post about healthier alternatives! I think that this is a great quick reference for people to use when shopping at the grocery store to choose a healthier choice. I think that this is something that many people struggle with when grocery shopping because it can be time consuming to compare all of the labels. Overall, I thought this was a great post to give a few healthier options for people!
    -MF

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