15 Health Fixes – Here are the top health fixes for men. With only 15 simple substitutions, all your classic meals can be converted into great food you will enjoy without sacrificing your weight according to Men’s Fitness.
Listed below are items you can change in your diet today.
PB&J Sandwich –
1. Switch from white bread to whole-wheat for a boost of as much as 2 grams of fiber per slice.
2. Instead of peanut butter, try cashew and almond butter. They have significantly more fiber and vitamin E.
3. In place of sugar-laden jelly, add a layer of fresh fruit. Slices of banana or strawberries are lower in calories and significantly higher in metabolism-boosting, disease-fighting nutrients than plain old jelly.
4. Try ditching at least a couple of the yolks from whatever you’re scrambling up. One egg yolk contains 55 calories and 5 grams of fat, while an egg white has just 17 calories and zero grams of fat. (Egg substitutes like Egg Beaters make going yolk-free even easier.)
5. Next, instead of melting butter in the pan, invest in a good nonstick skillet and coat it with cooking spray. Your eggs won’t cling to the bottom, and for every tablespoon of butter you avoid using, you save yourself about 100 calories and 12 grams of fat.
6. Try stashing a bag of spinach or broccoli in your freezer specifically for omelet-making. You can pull out a handful, defrost it, and toss it into your eggs for instant omelet filling.
Sloppy Joe –
7. Go ahead and make your meat sauce as normal, but then add a can of your favorite beans. If you’re not a bean guy, toss in some finely chopped, cooked portobello mushrooms. The shrooms’ meaty texture will blend right in, cutting the number of calories you get per serving and upping the joe’s vitamin and mineral count.
8.Try pasta that is a whole-wheat blend. Barilla makes an excellent line called Barilla Plus.
9. Once your pasta is cooked, make sure you top it with the right sauce. Many big brands are filled with sugar and high-fructose corn syrup. Take a quick scan of whatever you’re buying: If either sweetener is listed among the first four ingredients, it’s time to find yourself a better sauce.
Meat Loaf –
10. Try a 50/50 mixture of lean ground round and ground turkey breast. Some preground turkey breast contains dark meat and skin, so if you’re keeping a tab on calories, you’re better off picking out the meat yourself and having your butcher grind it.
11. To keep your loaf moist, soak 1/2 cup of oatmeal in 1/2 cup of milk and add it to the meat mixture-you get tenderness plus an added shot of fiber. And to lower fat and calories even more, omit the egg yolk from your recipe.
12. A good burger consists of one main ingredient: ground beef. Typically, the more fat the meat has, the tastier and juicer your burger seems. Does that mean you can’t make a tasty burger without a lot of fat? Absolutely not. Go ahead and buy the leanest beef available, then jazz it up with a small diced onion, 1 packet of ranch-dressing mix, and 1 cup of fat-free shredded cheddar cheese (to enhance juiciness). Mix well, and grill the resulting patties as you would a typical hamburger.
13. Rather than standard fried tortilla chips, opt for the baked variety.
14. Then instead of using cheese sauce that comes from a bottle or box, make your own. Don’t worry, it’s easy. Just dump 1 cup of skim milk and 1 1/2 cups of low-fat shredded cheddar cheese in a sauce pan, cook over medium heat, and stir until it’s melted.
15. Top your nachos with fat-free sour cream, salsa, and jalapenos – but not refried beans, which are often made with lard. For a leaner alternative, pop open a can of black beans and use a fork to mash them, along with a bit of vegetable oil, water, garlic powder, salt, and pepper. Heat the mixture in the microwave and serve with your chips.
These small fixes can make a big difference in your health.