12 Nutrition Swaps for 2012

It's a new year, and plenty of us are resolving to lose weight, exercise more and eat less. I'd like to propose a resolution makeover... Don't just aim to eat less and deprive yourself, instead upgrade what you are currently eating to give your body the wholesome, energizing foods it needs. Below are 12 small diet swaps you can do that will add up to a big payoff for weight loss and optimal health...

Now get swapping!

Wishing you a happy & healthy 2012,

Dawn

For more by Dawn Jackson Blatner, RD, CSSD, LDN, click here.

For more on diet and nutrition, click here.

 

 

 

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Comments

[candyazzbb]

04:03 AM on 01/09/2012

nut butters ar a good idea and tahini... the seeds could be added after its breaded redipped and seeded.. eggplants a good idea.. and the oatmeal... thats about it.

[IMOPINIONH8D]

08:04 PM on 01/08/2012

I've never grown them myself but several friends of mine recommend growing the spaghetti squash instead of using noodles. Not saying the zucinni isnt tasty just saying it might save some labor.

[lthrnck68]

07:56 PM on 01/08/2012

Why spiral zucchini when you can buy a spaghetti squash? Cook it and scoop out the insides. All the "noodles" you can handle.

[dickn2000b]

05:42 PM on 01/08/2012

Some of those suggestions will not work while others are laughable and a few actually disgusting. Seeds to replace flour for breading chicken will not work. The seeds contain oil and will not adhere to the chicken. Zucchini to replace pasta is laughable. When I want pasta I want pasta and want to be able to wrap it around my fork. You can't do that with zucchini strips, they are too short and will break up.

I can sum this up by giving you a saying used by my great-grandfather who lived to be 90. He said, "Virtue is its own punishment."

[Nora Bahr]

09:01 PM on 01/08/2012

Actually, the nut thing works great! It's a favorite around my house after stumbling across a recipe for it in a magazine. I have to agree with you on the zucchini though. Ick!

The avocado sounds like a bad idea to me. Baked good are notoriously finicky and I can't believe that it imparts no off-flavors. I'll stick to butter in my treats, thank you.

[mqwn]

03:11 PM on 01/08/2012

To swap brown rice with cauliflower seems a bit like the "anorectic option" - or at least this is one of the many things I did when I struggled with eating disorders. Just because it offers less calories doesn't necessarily make it more healthy than brown rice. If you substitute your perfectly, somewhat energy-rich rice with this you'll probably end up getting a really low-cal meal. It is, in my opinion, much better to fill up on foods such as brown rice and stay full and satisfied, and not feel guilty because you should have substituted it with something that offers almost no energy and shoul be consumed as a supplement to your meal - not a substitution.

[USHistoryMan]

08:57 AM on 01/08/2012

I switched from chips and dip to celery and hummus. Not perfect, exactly, but way better for me.

[HelloWerld]

11:28 AM on 01/07/2012

I must say: these are all great ideas and ones that most of us would never consider otherwise.

[Emilio Trenzado]

03:36 AM on 01/07/2012

These are alright choices. I am surprised at the great selection of Sprouted Grain breads which is "the right choice" when selecting breads seeing that most breads are made with crap oil and processed bleached flour, which is the main culprit in making us fat. I just don't understand why people keep saying that butter is bad. "Real" butter from grass fed cows is a necessity as is "full on" grass-fed dairy including pasture eggs, milk, and unprocessed cheese and yogurt. It's time to stop listening to the Corporate and Lobbyist driven scientific and government reports that also back "pizza as a vegetable." Why do you think the French still eat real butter and bread and other full of fat things and still have among the lowest in heart disease rates in the world. More to come at WorkoutEmpire dot com. WorkoutEmpire.com

[Nic James]

05:55 PM on 01/08/2012

I think you need to check your facts. I agree that "grass fed" is better than corn or grain fed, but dairy is hardly a necessity. In fact, many people live long, healthy lives with absolutely no dairy at all. There is extensive research that shows it can be much better in terms of heart disease to avoid these products as long as they are replaced with a well balanced diet. I just want to make sure that people aren't mislead by this post and continue to search for credible information on diet and nutrition.

[Emilio Trenzado]

08:43 PM on 01/08/2012

With all the "research" facts going around revolving cholesterol and heart disease, I can understand where you are coming from. Dairy is not a necessity, but if taken in the "raw" unprocessed/unhomogenized form, there are many vitamins that can be benefited from when eating dairy. Most people don't eat many whole unprocessed foods and have too many foods and drinks with sugar and vegetable oils as a staple. This is the big problem facing us around diabetes, heart disease, and other medical issues. My "facts" cone from documented research and when I get a chance I will comment with some links.

[candyazzbb]

04:04 AM on 01/09/2012

they say women who drink whole milk lose more weight than women who drink skim. i agree dairy isnt needed but its healthier to go for the real stuff anyday just in moderation.

[Shawn de Montaigne]

01:41 AM on 01/07/2012

A yuppie's delight, this list.

What of us poor who have no access to kale, or "sprouted" whatever? Hmm?

That's what makes the "HuffPo" so ridiculous. It's false concern for those of us who can't follow these recommendations.

[Emilio Trenzado]

03:45 AM on 01/07/2012

Unfortunately, society has made it a yuppie's delight. Some of the things that used to be "normal" are now so distorted that people believe everything the government and corporations say and especially in the marketing. People think eating fast food is "not so bad." Fast food, processed foods, and every other "normal" food is so bad for us that it's killing us and making even our kids unhealthy. Unfortunately as well, the foods we should be eating are way more expensive and at Whole Foods or other specialty and organic farmer's outlets. If you look at the bottom line, you will be paying more if you are unhealthy with medical bills than buying the essential "right" foods. Try reading "Food Rules: a doctor's guide to healthy living" for a start. She has a more detailed book that has great revelations. - WorkoutEmpire.com

[HelloWerld]

11:31 AM on 01/07/2012

Great comments here. Keep up the good work.

[XME]

06:07 AM on 01/08/2012

Your complaint should be with the price of healthier items (and the people who affect the prices), not with someone who's only giving suggestion on how to eat healthier. Should they not even suggest it simply because it costs more?

[SweetCarolineoftheForest]

10:42 PM on 01/06/2012

I like to douse chopped vinegar with lemon juice and then sprinkle diced garlic on top as a side dish. It's very yummy and full of antioxidants.

[SteveDenver]

02:11 AM on 01/11/2012

chopped vinegar?

[SweetCarolineoftheForest]

09:26 PM on 01/11/2012

Ooops, I meant avocado...had a long day, lol.

[Luna Bee]

02:28 PM on 01/06/2012

GREAT suggestions--thanks! I'll be sharing this with my clients.

By the way, I prefer spaghetti squash to making zucchini ribbons. Easy and nice flavor too. Subbing raw kale for lettuce? Even chopped and massaged, it's still tough and has a dominating flavor. I'd at least blanch it. Better yet, make kale chips instead of eating potato chips/crackers. Yum!

[HelloWerld]

11:31 AM on 01/07/2012

spaghetti squash with sauce = amazing.

[Nic James]

06:01 PM on 01/08/2012

I agree, kale is a little rough for most palettes, even when massaged it can be tough to chew. A quick blanch does a good job making it a little tender and over time people will learn to love and appreciate the flavor. I love kale chips as a health snack or side dish but they don't quite replace a health salad.

[Luna Bee]

02:22 PM on 01/06/2012

What about spaghetti squash instead of pasta? It's yummy and less work than "ribbon-ing" your zucchini. ;-)

[HUstrawberry]

12:28 AM on 01/09/2012

Also people should try Tofu Shirataki Noodles...40 calories per pack and really yummy. I'm a pasta LOVER and I was so excited when I discovered them and they're actually good.

[lis60]

01:36 PM on 01/06/2012

Interesting.. I'm trying to think about using seeds to coat fresh fish and it seems to add a lot of calories. Yes I know good fat, but when trying to lose weight? Maybe I will use part seeds, part whole grain bread crumbs.

[SteveDenver]

02:14 AM on 01/11/2012

If you're coating fresh fish, try crushed mustard seeds and cilantro (make a paste in a mortar/pestal or food processor): TONS of flavor and ZERO calories.

[kdwquinn1]

11:58 AM on 01/06/2012

What is "sprouted bread"???

[lis60]

01:38 PM on 01/06/2012

Look at a natural food store. It will say sprouted grains on the wrapper. I use Eziekiel bread when I crave bread. That is a brand of sprouted whole grain bread. Hopefully it's ok.

[cynthiabaileymd]

11:23 AM on 01/06/2012

I'm delighted with your choices, you think exactly like I do. Taking a great diet and making it mega-great really re-frames the Standard American Diet (SAD) discussion. Right on and high five. Beautiful pics too, inspires me to go make my lunch for the day ;-)