A weight-loss or health regime usually begins with extreme methods by cutting out carbohydrate and fats as they usually associated as being fatty and unhealthy. On the contrary,  they are not. Instead, we need carbs and fats to function normally!

According to health and fitness guru, Jillian Michaels, there are two factors to take note: food quantity and food quality. Occasional indulgences are fine but don’t go overboard. Eat real food that is actually good for you, instead of food that contains preservative such as fake colours.

So here are healthy food alternative for each meal of the day.


Breakfast is said to be the most important meal of the day. Ensure a proper start of your day by avoiding unnecessary fatty foods, high amounts of sugar and processed foods. Choose a healthy carbohydrate option of having whole meal over processed grains for extra fiber.

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Bagel is a popular option but it is not the best choice. Plain bagel with cream cheese has 390 calories, 12 grams of fat (6 grams is saturated fat), 2 grams of fiber, 12 grams of protein and 520 mg sodium.

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Instead, a McDonald’s Egg McMuffin® has 288 calories, 11 grams of fat (5 grams is saturated fat), 3 grams of fiber, 18 grams of protein and 600 mg sodium. This breakfast sandwich has lesser calories and saturated fat, and more protein to keep you fuller. It’s even better if you are able to make you own breakfast of muffin with fruit preserves.


The ultimate low-calorie lunch is salads. On the surface, it seems harmless but wait till you found out about the nutritional contents.

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Classic Caesar Salad has 594.8 calories, 45.7 grams of fat (13.5 grams is saturated fat), 3.7 grams of fiber, 25.3 grams of protein and 1393 mg sodium.

The classic Caesar salad dressing is made with egg yolks, which are high in calories and cholesterol. With most of the calories and excess fats coming from the dressing itself, it’s better to request the dressing on the side and remove the oil-loaded croutons.

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Salad Stop’s Big Bird Salad has 391 calories, 19 grams of fat (3 grams is saturated fat), 7 grams of fiber, 28 grams of protein and 303 mg sodium. The fruit-based salad is mixed with crunchy celery and roast turkey tossed in a creamy

Ranch dressing. Lower in calories, fats and sodium, and higher in protein ensure a healthy, lighter and fuller lunch.


Having a steak or hamburger for dinner is an indulgence that we should only eat it once in awhile. All these years, red meat has been labeled as the devil of all meat. However, it’s now up for debate.


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Cheeseburgers are not low in calories, containing 303 calories, 14 grams of fat (5 grams is saturated fat), 1 grams of fiber, 15 grams of protein and 589 mg sodium. A large portion of unnecessary carbohydrate comes from the plain bun, and let’s not forgets the additional fries on the side with an additional 370 calories.

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Ditch the plain bun with vegetables instead! Mos Burger’s Natsumi Beef has 181 calories, 10.5 grams of fat, and 473.2 mg sodium. Loaded with vegetables and lower in calories, this veggie beef burger is retains its flavour. Instead of French fries, opt for baked sweet potatoes for lower fat content!


All of  us love snacking, especially when the looming arrival of our period – pms cravings are real! REAL!

A bag of chips, though serves as a satisfying indulgent, is loaded with oil and seasonings while biscuits and crackers are loaded with fats and processed ingredients, and we often dip them in sauces or cheese.

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Dipping chips, including tortilla chip with salsa sauce or nachos cheese sauce can come up to a whopping 1,589 calories! That is equivalent to a day’s calories intake.


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Grab wholegrain or brown rice crackers with hummus as dipping sauce to save you from the extra calories and fat intake. Opt for natural ingredient such as all-natural food dye made from vegetable instead of chemicals.


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Beers have lower alcohol content, which often cause us to overdrink before feeling tipsy and by the end of the night; we would have consume more than 400 calories. Cocktails, on the other hand, contain tons of sugars. Mixture of shots of alcohol, fruit juices and even sugars are added. Drinking a minimum of 300 calories in one night.

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Drinking alcohol the old fashion way is the best to reduce calories intake. Grab a glass of classic wine for 125 calories or order the liquor by itself for 118 calories. You also can consider stopping at one.

It takes awhile to get use to the taste of certain foods, but as Jillian Michael says, “Healthy is delicious”. If you want to lead a healthier lifestyle, these food alternatives are a good way to start