The Healthy Swap Out
System
Easy Swaps With these strategies under your belt, try the following "Easy Swap" system along with physical activity to help drop those pounds: This system can be applied to any food items that you like. If you have certain "trouble" foods that are keeping you from reaching your goal, create a "like swap-out option" to stay satisfied, but do not feel that your "off Limits" to anything you may be hungry for. There is always a healthier option, if your looking for it...Enjoy!
Easy Swap: Coffee w/milk, sweetener
Instead of: "coffee house" latte
How often: 5 days a week
Lose in a year: 18 - 20 lbs.
Easy Swap: Whole grain cereal w/skim milk
Instead of: a bran muffin
How often: 3x a week
Lose in a year: 14 - 15 lbs.
Easy Swap: Mustard
Instead of: mayo on sandwiches
How often: 3x a week
Lose in a year: 12 - 13 lbs.
Easy Swap: Turkey sandwich w/lettuce and tomato
Instead of: cheeseburger and fries
How often: 3x a week
Lose in a year: 8 - 10 lbs.
Easy Swap: 6 oz. baked potato w/sour cream
Instead of: 5 oz. french fries
How often: 3x a week
Lose in a year: 10 lbs.
Easy Swap: 20 oz. diet soda
Instead of: regular soda
How often: 7 days a week
Lose in a year: 25 lbs.
Easy Swap: Piece of fruit
Instead of: a candy bar
How often: 5 days a week
Lose in a year: 10 - 12 lbs.
Easy Swap: Coffee w/milk, sweetener
Instead of: "coffee house" latte
How often: 5 days a week
Lose in a year: 18 - 20 lbs.
Easy Swap: Whole grain cereal w/skim milk
Instead of: a bran muffin
How often: 3x a week
Lose in a year: 14 - 15 lbs.
Easy Swap: Mustard
Instead of: mayo on sandwiches
How often: 3x a week
Lose in a year: 12 - 13 lbs.
Easy Swap: Turkey sandwich w/lettuce and tomato
Instead of: cheeseburger and fries
How often: 3x a week
Lose in a year: 8 - 10 lbs.
Easy Swap: 6 oz. baked potato w/sour cream
Instead of: 5 oz. french fries
How often: 3x a week
Lose in a year: 10 lbs.
Easy Swap: 20 oz. diet soda
Instead of: regular soda
How often: 7 days a week
Lose in a year: 25 lbs.
Easy Swap: Piece of fruit
Instead of: a candy bar
How often: 5 days a week
Lose in a year: 10 - 12 lbs.