Modifying Junk Food To Lose Weight

Burgers: If you are like my husband, you like bacon or chili cheeseburgers. Obviously I don’t make those for him, but I do make turkey cheeseburgers, which taste great! Simply use ground turkey instead of ground beef, and season it the same. Also try a veggie burger at least once before saying you don’t like them.

Pizza: Instead of your usual Meat-Lovers Pizza, try this. Wheat pita bread, topped with marinara sauce, lean ham, veggies of choice and some cheese. Bake or broil at 450 degrees for 5-10 minutes or until cheese is melted and crust is crispy. It is easy, smells great and tastes even better!

French Fries: Make your own, delicious home fries. Wash but do not peel your potatoes. Slice them to the size/shape of your choice and place on a baking sheet (minimize overlapping). Drizzle with extra virgin olive oil and seasoning of your choice. Bake at 400-450 degrees until almost done. Then broil for a few minutes to add even more crisp.

Eggs and bacon: Instead of 3 eggs, 4 bacon strips, hash browns and pancakes, try this breakfast from El Salvador. Finely chop a tomato and saute for 5 minutes. Then scramble 2 eggs with the tomatoes. Serve with fat free refried beans, light sour cream, whole wheat toast and a homemade salsa (tomatoes, green peppers, onions, fresh cilantro, fresh lime juice).

Barbeque Pork: To modify a little, use lean pork such as loin or boneless chops. To modify even more, use chicken or turkey breast. Season and cook the same way as pork (slow and low). For a healthier version of macaroni and cheese, melt a little cheddar cheese with light sour cream. Add cooked macaroni and serve fresh.

Ice Cream: I will not deny that real ice cream tastes better than the healthier varieties. But there is one benefit of having the low-fat ice cream or frozen yogurt available: it is less tempting. So you can eat a serving without emptying the whole carton! Icy Pops are my low-calorie snack of choice for a late-night sweet tooth.

What are you favorite junk food replacements? Please share recipes and tips below!

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I am a Physical Therapist and Ergonomics Consultant, based out of Columbia, SC. My passion is to write about and speak about pain/injury prevention. I started Pain Talks as a consulting business in 2018.

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