6. Instead: Chef’s salad with bacon and cheese

Try: Instead of bacon and cheese, pick out a green salad filled with salmon, sardines, tuna, vegetables, beans and seeds. Ordering a salad doesn’t necessarily mean that you have made a healthy and nutritious pick because most salads that contain cheese and bacon, pack up much more calories than most meals.

Benefits: Fish varieties, such as tuna, sardines and wild salmon, provide powerful amounts of protein, and mood-alleviating omega-3 fatty acids, which tone down inflammation, encourage weight loss and boost the heart. You can also add grilled chicken to your salads to cut down the calories and pack up some lean protein.

7. Instead: Meat and cheese sandwich on a roll with mayo

Try: Pick out whole grain bread with meat, parmesan, tomato, lettuce and mustard. A cheese sandwich filled with meat and dollops of mayonnaise will provide your body empty calories and saturated fats.

Benefits: Animal protein contains saturated fats, so it’s better to pick out grilled chicken, turkey or fish. Whole grain bread is always a healthier alternative to white bread as it helps you reduce your carbs by 15 grams and multiplies your fiber intake to reduce both, your cholesterol and blood sugar levels.

Mustard does not contain any saturated fats, as opposed to mayonnaise, which is drenched with fattening carbs. If you want to give your sandwich a savoury taste with heaps of fiber and protein, add in some hummus.

Tomato and lettuce will give your body heaps of protective phytonutrients to promote satiety and fill you up. You can also add some guacamole to obtain a powerful dose of fiber and heart-healthy fats.

8. Instead of: Creamy tomato soup

Try: Treat yourself to a savoury cup of black bean soup, made with low-fat Greek yogurt. Adding Greek yogurt to your soups instead of cream eliminates the calories and saturated fats, and loads up your body with calcium. Creamy tomato soups are loaded with calories and saturated fats.

Benefits: Beans are paced with a rich assortment of antioxidants, vitamins, minerals and fat-burning fiber to promote feelings of satiation and fill you up. Research reveals that those who eat beans and pulses tend to have leaner waistlines and lesser body weight.


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