What Are Small Changes or Decisions You Make to Unhealthy Food That Makes It Healthy or Not as Damaging to Your Diet and Health?

It is common for people to crave certain foods that are high in calories and unhealthy. However, with the right modifications, you can still enjoy these foods without significantly impacting your diet and overall health. Here are several strategies for making unhealthy foods healthier or less damaging:

Cook It Yourself and Modify the Ingredients

Many commercially prepared foods, such as chicken tenders, are loaded with calories and oils from deep-frying. By cooking it yourself, you can control the ingredients and preparation method, making the dish much healthier. For example, fresh chicken tenderloins can be washed in an egg white and dusted with a light coating of seasoned panko bread crumbs. A simple light misting of olive oil can be used to prevent sticking. These ingredients can then be baked at a moderate temperature to reduce the calorie content and improve the nutritional profile.

Grilled Chicken Tenders

Start with fresh chicken tenderloins. Dip the chicken in an egg white wash. Roll the chicken in seasoned panko bread crumbs (mixed with garlic, onion powder, and black pepper). Mist the chicken with a light olive oil spray. Bake at 400°F for 25 minutes.

This preparation method is significantly healthier than deep-fried options and offers more satisfying flavors and textures.

Avoid the Whole Food and Focus on Parts

Often, specific components of a meal are what make it appealing, rather than the entire dish. By focusing on these parts, you can enjoy the flavors while significantly reducing the calorie intake. For instance, if you are craving a burger but are aware that it is high in calories, identify the aspects that you find most satisfying. Top a Boca burger with lettuce, tomato, mustard, pickles, and onion, and skip the bun. Drizzle with a small amount of mustard or ketchup to enjoy a fully satisfying meal at a fraction of the caloric cost.

Burger Example

Grill a Boca burger (veggie burger). Top with lettuce, tomato, mustard, pickles, and onion. Enjoy with a knife and fork without a bun.

Eat Just Enough to Satisfy

Often, the temptation to overindulge comes from continuing to eat for pleasure rather than necessity. A smart strategy is to eat just enough of a high-calorie item to satisfy your craving. For instance, if you have a slice of pumpkin cheesecake, take a small portion and enjoy it in moderation. This approach can help you prevent overeating and indulge without regret.

Portion Control

Order a piece of pumpkin cheesecake. Take 4-5 bites. Use a to-go container to save the rest for later.

Order Healthier Replacements When Out for Dinner

When dining out, opt for healthier replacement options to reduce the caloric intake of your meal. For example, choose a juicy steak and pair it with a side of lightly steamed broccoli instead of a baked potato or fries. This simple change can significantly impact the overall calorie content while still enjoying a satisfying dish.

Healthy Substitutions

Order a big juicy steak. Pick a side of steamed broccoli.

Wean Yourself off Soda and Don’t Drink Your Calories

Sodas and other sugary drinks are a leading cause of unnecessary calorie intake. By switching to zero-calorie options, you can reduce your overall caloric intake. Opt for flavored seltzer water, or enjoy a beverage with a hint of lemon. If you must sweeten your coffee or tea, use a natural sweetener like stevia instead of sugar. This small change can lead to a significant decrease in daily calorie intake.

Opting for Zero-Calorie Drinks

Substitute soda for zero-calorie flavored seltzer. Enjoy water with lemon. Use stevia in coffee or tea instead of sugar.

In summary, making small changes to your eating habits can significantly improve your diet and overall health. By controlling what you cook, focusing on the parts you enjoy most, eating just enough to satisfy, choosing healthier alternatives when dining out, and reducing your sweetened beverage intake, you can make healthier choices without sacrificing the flavors you love.