Doctors told what products you can replace junk food.
To improve your diet, it is not necessary to change something radically, only need to replace a few key ingredients.
Instead of a sandwich with a bun, meat, cheese and mayonnaise
Try a sandwich with whole grain bread, mustard, lettuce and tomato.
Use: abandoning the plant proteins, you reduce the saturated fat in your Breakfast halfway. If you only use half a serving of bread besides whole wheat instead of white dish contains 15 grams less of carbohydrates, but two times more fiber, it helps to reduce the level of sugar and cholesterol in the blood. Replace mayonnaise with mustard also reduces the amount of saturated fat. And if instead of mustard use hummus (chickpea paste), you will get more protein and fiber, plus the aroma. Lettuce and tomatoes contain phytonutrients and fiber, so you longer feel full.
Instead of a soup from tomatoes
Try the bean soup with the addition of a good portion of low-calorie Greek yogurt.
Use: the rejection of cream reduces the calories by half, and beans contain huge amounts of fiber that provide a feeling of satiety, antioxidants, vitamins and minerals. “Studies have shown that people who use legumes in meals, lose weight and have a smaller waist,” says Sass. Replacing the cream with Greek yogurt, you retain calcium but without the saturated fat.
Instead of burrito with beef and sour cream on flour tortilla
Try the burritos with beans, vegetables and salsa in a bowl without a tortilla.
Use: a burrito without a tortilla contains 350 calories and 58 grams of fast carbs less. Beans and vegetables instead of beef will help to avoid saturated fats, which are found in red meat and which are so harmful to the heart and blood vessels. In addition, this option better fills and contains more vitamins (legumes are rich in fiber). Salsa instead of sour cream means more nutrients, less calories and fat.
Instead of sushi with spicy mayonnaise
Try sashimi with wasabi sauce and miso soup.
Use: for sushi uses white rice, which are low in nutrients, but in ¼ Cup has 29 grams of carbs and 133 calories. Tablespoon spicy mayonnaise adds 99 calories and a whopping 11 grams of fat. Sashimi is the fish without rice, which contains beneficial proteins and omega-3 unsaturated fatty acids. Eat sashimi with wasabi sauce, which has anti-inflammatory properties and clears the sinuses. Add a small bowl of miso soup. Research at Cornell University showed that people who begin a meal with soup broth, satiated faster and eat less overall.
Instead of a meat loaf of minced beef
Try the meatloaf from ground Turkey with mushrooms and Creamed spinach.
Use: in the Turkey contains less saturated fat than beef (choose Turkey, at least 93% lean). Vegetables add juiciness and flavor, contain vitamins, minerals, antioxidants, fiber and allow you to eat less meat. Chopped spinach in the meat is absolutely not noticeable
