Introduction
If you’re looking to lose weight, you don’t have to give up your favorite foods. With a few simple swaps, you can still enjoy your favorite meals while cutting calories and fat. Walmart has a wide selection of healthy food options that can help you reach your weight loss goals. Here are four Walmart food swaps for weight loss that you can make to help you eat healthier and lose weight. From swapping out your favorite chips for healthier options to choosing leaner proteins, these swaps will help you make healthier choices without sacrificing flavor.
4 Walmart Food Swaps for Weight Loss — Eat This Not That
If you’re looking to lose weight, you don’t have to give up all of your favorite foods. With a few simple swaps, you can still enjoy your favorite snacks and meals while still achieving your weight loss goals. Here are four Walmart food swaps for weight loss that you can make today.
1. Swap Potato Chips for Popcorn
Potato chips are a classic snack, but they’re not the best choice if you’re trying to lose weight. Instead, opt for popcorn. Popcorn is a whole grain, so it’s a much healthier option than potato chips. Plus, it’s low in calories and high in fiber, so it will help you feel full longer. Look for air-popped popcorn or make your own at home.
2. Swap Ice Cream for Frozen Yogurt
Ice cream is a delicious treat, but it’s not the best choice if you’re trying to lose weight. Instead, opt for frozen yogurt. Frozen yogurt is lower in calories and fat than ice cream, and it’s also a good source of calcium and protein. Look for brands that are low in added sugar and high in protein.
3. Swap White Bread for Whole Wheat Bread
White bread is a staple in many households, but it’s not the best choice if you’re trying to lose weight. Instead, opt for whole wheat bread. Whole wheat bread is higher in fiber and protein than white bread, and it’s also a good source of vitamins and minerals. Look for brands that are made with 100% whole wheat flour.
4. Swap Soda for Sparkling Water
Soda is a popular beverage, but it’s not the best choice if you’re trying to lose weight. Instead, opt for sparkling water. Sparkling water is calorie-free and sugar-free, so it won’t add any extra calories to your diet. Plus, it’s a great way to stay hydrated throughout the day. Look for brands that are flavored with natural ingredients like fruit or herbs.
Making a few simple swaps at Walmart can help you reach your weight loss goals. Try these four Walmart food swaps for weight loss and enjoy your favorite snacks and meals without the guilt.
When trying to lose weight, your diet plays a big part. Making the right choices will greatly impact you, and those choices start at the supermarket. Shopping for the right foods may seem overwhelming, especially when you don’t know where to start. But before you make a beeline for healthy foods, you might want to consider trying food swaps first.
Just because you are watching what you eat, doesn’t mean you have to give up on everything you enjoy. Sometimes, making a simple change can benefit your weight loss efforts, and that can be just by switching brands of your favorite products. To determine healthy alternatives, we spoke with Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, a nutritionist in private practice, and adjunct professor of nutrition at NYU. She’s going to tell us about some easy, healthy food swaps you can make at your local Walmart. Then, take a look at The Healthiest and Cheapest Walmart Foods You Can Buy.
90 calories, 2 g fat (0 g saturated fat, 0 g trans fat), 430 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 16 g protein
“Rather than traditional jerky which is ultra-processed and often contains added sugar and salt, try Stryve Biltong, which has 16 grams of protein, with zero grams of carbs and zero grams of sugar,” says Dr. Young.
Along with weight gain, ultra-processed foods have been linked to inflammatory bowel disease and cancer, so trying to stay away from them when you’re looking for healthy foods is definitely a great option!
Stryve is an air-dried meat snack crafted with 100% American, high-quality beef. The protein will help get your recommended daily intake and may help you build muscle post-workout.
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30 calories, 0 g fat (0 g saturated fat, 0 g trans fat), 250 mg sodium, 7 g carbs (0 g fiber, 5 g sugar), 0 g protein
“Instead of your traditional BBQ sauce, try Stubb’s, which contains less added sugar and no high fructose corn syrup,” says Dr. Young.
Stubb’s Original Barbecue sauce has only 5 grams of sugar, while others contain over 10 grams.
Studies show that high fructose corn syrup can lead to weight gain, which makes it an ingredient you want to keep out of the foods you buy—especially when you’re choosing foods to help you lose weight.
35 calories, 2 g fat (0 g saturated fat, 0 g trans fat), 190 mg sodium, 3 g carbs (0 g fiber, 2 g sugar), 0 g protein
Depending on the dressing, you can get a lot of unwanted (and unnecessary) ingredients.
“Instead of your regular zesty Italian dressing, try The New Primal citrus zest dressing, which contains fewer calories per serving.”
This citrus zest dressing comes out to only 35 calories per two-tablespoon serving. Other dressings can be over 100 calories per serving. If not careful, those calories can add up.
45 calories, 0.5 g fat (0 g saturated fat, 0 g trans fat), 0 mg sodium, 12 g carbs (1 g fiber, 11 g sugar), 0 g protein
Just because it contains fruit, doesn’t necessarily mean it’s always going to be healthy.
“While many versions of applesauce contain a lot of added sugar and unnecessary calories, Brainiac’s apple sauce pouches do not,” says Dr. Young. “These contain no added sugar and fewer calories than traditional applesauce.”
The less added sugar, the better it is for weight loss. To add to their health benefits, Brainiac contains 120 milligrams of choline, a nutrient that plays a role in brain development and memory. It is also filled with 160 milligrams of omega-3s, DHA and EPA, which may positively impact many aspects of your cardiovascular health.
Kayla Garritano