Maintaining a healthy diet is a challenge for anyone, especially with all of the junk food that floods the shelves at every market. We all want to eat the foods we love without having to worry about weight gain. That’s why we’ve put together this list of tips and smart food swaps for weight loss success.
Let’s begin with the basics for measuring our health and then we’ll get into some tips and tasty food swap recipes.
Eat This, Not That – Accelerating Weight Loss in Birmingham, AL
At Birmingham Minimally Invasive Surgery, we’ve guided hundreds of patients through their weight loss journeys. But the journey doesn’t stop once you reach a healthy weight. The choices we make each and every day can have a significant impact on our long-term health and our ability to keep weight off.
If you’re looking for a solution to morbid obesity and need a helping hand, contact BMI Surgery in Birmingham, AL, today!
BMI Calculator: How to Know When It’s Time to Swap to Healthier Food Options
The best way to measure whether or not you’re at a healthy weight is to use a calculator that can tell you your body mass index (BMI). A BMI calculator measures your body fat based on height and weight.
Here is a chart for what the numbers on a BMI calculator mean and the different categories of health they indicate:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
If you have a high BMI, then you have a greater risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, certain cancers, and more. Over 40% of Americans are obese, and it can be scary to see a high number when you use a BMI calculator. However, there are a lot of things you can do to change your diet for a longer, healthier life while still enjoying the dining experience.
Food Swap Tips: Snacking Swaps
Snacking on a busy schedule or when relaxing at the end of the day are the times when most people fall behind on their diet plans.
Our food-swap tip here is to prepare healthy snack bags to take with you whenever you leave your house. Keep these snacks somewhere easy to see so that you are sure to remember to take them with you.
Here are a few enjoyable options that you can easily fit into a small tupperware container or ziplock bag.
- Carrot sticks with hummus
- Mixed nuts (walnuts, brazil nuts, cashews, and almonds)
- Greek yogurt with berries
- Wholegrain crackers with avocado
- Cherry tomatoes with mozzarella
The key to this kind of snack swapping is to choose small foods that are easy to access when you are tired and need a bit of energy without reaching for foods that are fatty or fried. It’s small, healthy habits like these that make the biggest difference.
Food Swap Recipe: Cookies (No Oatmeal, We Promise)
Everyone loves a good cookie, but not everyone is a huge fan of oatmeal cookies. Some people even go so far as to question their classification as a cookie entirely. Yet, it can be hard to find a healthy cookie with a low amount of sugar that is not in the oatmeal family.
Here is a recipe we really enjoy for cookies with plenty of fiber and a healthy amount of chocolate, and no oats.
Chocolate with Almond Cookies
110 calories (8 serving)
Ingredients
- 2 tbsp ground flax seed + 6 tbsp water and set aside for 15 minutes to thicken
- 1 oz coconut sugar
- 3 tbsp almond butter
- 1/2 tsp vanilla extract
- 2 tbsp cocoa powder
- 1/4 tsp baking soda
- salt
- 1/2 cup chopped almonds
Cooking Directions
- Preheat the oven to 350 degrees and line a baking sheet with parchment paper.
- Add all dry ingredients to a bowl and mix well.
- Add the wet ingredients to the dry ingredients and stir well to combine.
- Drop batter by tablespoon onto prepared baking sheets.
- Bake for 10 minutes.
Food Swap Recipe: Delicious Pasta
The best thing about pasta is the unique chewy texture that you just aren’t going to get anywhere else. There are many alternatives for swapping away from your typical starchy pasta that will satisfy while still qualifying as actual pasta, but a favorite go-to has to be delicious soba noodles because they have that amazing texture.
Soba noodles are actually made from buckwheat, a seed, which means these noodles are high in fiber. Getting plenty of fiber in your diet is crucial to feel full longer, slow digestion, and lower cholesterol levels.
Here is a recipe for a great way to prepare a delicious and healthy soba dish.
Ingredients for Sesame Dressing
- ¼ cup rice vinegar
- 2 tablespoons tamari, more for serving
- ½ teaspoon toasted sesame oil
- 1 teaspoon grated ginger
- 1 garlic clove, grated
- ½ teaspoon honey
Ingredients for the Rest
- 6 ounces soba noodles
- Sesame oil, for drizzling
- 2 avocados, sliced
- Squeezes of lemon
- 2 cups blanched snap peas
- ¼ cup edamame
- 1 watermelon radish or 2 red radishes, very thinly sliced
- 1/4 cup fresh mint leaves
- Sesame seeds
Cooking Instructions
- To make the dressing combine the vinegar, sesame oil, ginger, tamari, garlic, and honey in a small bowl and set aside.
- Bring water to a boil and cook your soba noodles according to package instructions. Drain the noodles and rinse them in cold water. Toss the noodles in the dressing so that they are fully covered. Divide into 2 to 4 bowls.
- Add avocado, snap peas, edamame, radish, mint, and squeeze fresh lemon juice over the top.
- Add more tamari or sesame oil to taste.
Maintaining a Healthy Weight While Still Enjoying Foods You Love
The internet is full of great options for food swaps that will satisfy your cravings while still keeping you within a healthy range for your BMI. Eating well and eating what you love are key to staying healthy and being happy. If you cut out all of the things you love, then it is harder to stick with your weight loss goals.
Even if you’ve undergone weight loss surgery that may have restricted your dietary choices, there are plenty of options that will allow you to continue enjoying the dining experience. You just have to make sure you are following your doctor’s instructions and check recipes for any ingredients you should avoid.
At BMI, we believe that if you can find ways to connect with foods that you enjoy while still being healthy, then you are on your way to achieving a healthy and happy life.
Healthy and Happy Living After Weight Loss Surgery at BMI
After weight loss surgery a lot about your life will change. Birmingham Minimally Invasive Surgery is here to support you. Following these tips for healthy eating and remember to communicate with your healthcare team. If you have specific concerns or questions about your diet and other options for weight loss, don’t hesitate to reach out to BMI for personalized support. You can call us anytime at (205) 858-1211.
