Most people wouldn’t mind losing a pound or two, but actually losing it can be extremely difficult. Large portions, overeating and the popularity of fatty, unhealthy foods is the lifestyle that many Americans are used to. According to the Centers for Disease Control and Prevention, more than one-third of the United States adult population is obese.
There are several foods with potentially high fat content that many people are unaware of. For example, eggs, while a staple in American breakfast, can become a very fattening part of a diet if not eaten in the proper quantity. The traditional egg is packed with protein, which is necessary for muscle repair and healthy blood, skin and nails, but it also has a lot of cholesterol, 5 g of fat and 70 calories.
You can take control of your health by making small changes in your lifestyle and the way you eat such as using egg substitutes instead of shell eggs. Egg substitutes are a great example of how substituting one simple ingredient can make a huge difference in your diet. They are made with real eggs and are still a great source of protein. Unlike shell eggs however, egg substitutes are low in fat and cholesterol because they are made of mostly egg whites.
Eat This Not That
Adding healthier foods to your diet is extremely important as long as you make sure to maintain a balanced diet while you make your substitutions. Try these other substitutions to start eating your way toward a healthier lifestyle:
- Use non-stick cooking spray or olive oil instead of butter.
- Substitute small amounts of salt with balsamic vinegar.
- Use the leanest cuts of meat when cooking. Lean ground turkey or vegetable protein products are great substitutions for ground beef, which is higher in saturated fat and cholesterol.
- Use feta cheese instead of cheddar cheese.
- Feta cheese is high in calcium, and vitamin b12.
- Substitute regular pasta for whole grain pasta to add more fiber into your diet.
- Use brown rice instead of white rice.
- This simple substitution can reduce your risk of developing type 2 diabetes. Brown rice also has more iron and nutrients than white rice.
- Use fat-free milk or 1% milk instead of whole milk.
- Poach or hard-boil eggs instead of frying them to cut fat.
- Use low-fat yogurt or cottage cheese instead of mayonnaise and sour cream.
- Grill or bake food instead of frying. Grilling is among the most low-fat ways to cook because the fat drips off during cooking. Utilize your outdoor grill during the summer and invest in an indoor grill for the winter.
Get started right away! Here is a quick, healthier breakfast recipe that is packed with vitamins and nutrients. It’s easy enough that any novice cook could whip it up and impress their guests with a delicious, Italian-inspired omelet perfect for breakfast, brunch, lunch or even a snack.
Chicken Broccoli Frittata Recipe
- No-stick cooking spray
- 1 cup small fresh broccoli florets
- 1/2 cup chopped cooked chicken breast
- 1/4 cup finely chopped tomato
- 1/4 cup finely chopped onion
- 1/2 teaspoon Italian seasoning
- 1/8 teaspoon salt
- 1 cup egg substitute
Preheat broiler. Spray medium ovenproof skillet with cooking spray; heat over medium heat. Add broccoli, chicken, tomato, onion, Italian seasoning and salt; cook and stir 3 minutes or until broccoli is crisp-tender. Add egg substitute. Reduce heat to low; cover. Cook 9 minutes or until frittata is almost set. Remove lid. Place skillet under broiler 2 minutes or until top is set, but not brown. Cut frittata in half to serve.
By trying these simple healthy eating tips and egg substitutes you can be on your way to living a healthier lifestyle.