Using Substitutions to Increase your Dieting Success

Kristin Davis RD

One of the best ways to fall off a diet is to reach for the things we used to reach for. Old habits die hard and it’s important to have foods in place that will keep you on track. If you are used to ice cream after dinner it’s important to find a substitute that could work instead. Trying sugar-free Popsicles may not be breaking the habit of after-dinner snacking but at least it’s a better choice than ice cream.

Time to switch out the old stand-by foods for low-sugar, low-carb foods instead.

Breakfast:
Toast, bagels, cereal, or low-fat yogurt

 Try these substitutions:

  • Low-carb breads such as Sarah Lee’s 45 calorie bread with sugar-free jam (be sure to add an egg or turkey bacon for protein)
  • Protein hot cereal or pancakes from OMWL
  • OMWL oatmeal or lemon meringue bars
  • Danon Light & Fit Greek yogurt

Lunch:
Burgers and sandwiches with fries or drive-thru anything, fast food.

Try these substitutions:

  • Burgers and sandwiches done low-carb (ie Jimmy John’s unwich or Carls Jr. low carb wraps)
  • Bring food from home. This is the best way to get what you need and eliminate what you don’t!
  • Salad for the main course and veggies on the side.

Dinner:
Convenience foods like frozen dinners or take-out

Try these substitutions:

  • Make sure meals do double-duty. Cook once, eat twice! This means left-overs.
  • Crockpot – Come home to a delicious meal that’s ready to eat.
  • Rotisserie chicken, pre-formed hamburger patties
  • Check out TJ’s or New Seasons for pre-started meals like chicken skewers, marinated meats, salmon patties
  • Bagged salad. Just open it up and add your favorite low-carb dressing
  • Frozen veggies. Yep, just heat and eat

Snacks and Desserts:
Ice cream, popcorn, chips

Try these substitutions:

  • Hummus and cucumber chips, bell peppers, celery, etc.
  • Dill pickles
  • Pre-sliced cheese, pepperoni sticks, jerky
  • Low-carb, low-sugar treats like Popsicles and Dryers low-carb ice cream bars

Food on sticks or packaged individually are pre-portioned so you won’t accidentally take too much!

Have ideas that could help others to stick with it? Let me know and I’ll post them on our blog!