Get your free eBook valued at $40

SUBSCRIBE TO OUR NEWSLETTER TODAY & GET A FREE CORE WORKOUT PLANNER EBOOK- VALUED AT $39.95!

I Can't Believe It's Not Butter!

I Can't Believe It's Not Butter!

THE ALTERNATIVES

Everything in moderation they say.

But what happens when you think you’re eating in moderation but are in fact overeating or overindulging?
Living a balanced lifestyle includes enjoying yourself and the foods that you love.
And, some love nothing more than their daily coffee and lashings of butter on their toast in the morning.
But could these bite sized treats be causing a lot more damage than you think over time? 
Grazing over food throughout the day can seem harmless, especially if you're only consuming small snacks at a time.
Rather than denying yourself snacks completely; opt to snack smart and know that what you're consuming throughout the day isn't affecting your progress to a healthier you. 

Below you’ll find simple yet effective food and drink swaps that will benefit your body in the long run. (And are just as delicious) 

Butter:

 

Avocado/Coconut Oil:

The heart healthy fat spreads. Don’t deny yourself a sprinkle of salt to curb your butter cravings

Juice

Water infused with berries and your favourite fruit

 Berries And Water

Peanut Butter

Almond Butter:

All nut butters are nutrition packed, but you’ll find almond butter is lower in saturated fat, higher in monounsaturated fat AND contains more Vitamin E, Calcium and Iron than peanut butter

Sugar

Honey:

Unprocessed and energy dense; Honey takes longer to digest than table sugar

Full Cream Milk

Soy Milk/Almond Milk/Rice Milk

 

Soak oats with one of these milks combined with chia seeds in your morning oats

Soft Drink

Soda Water infused with berries and your favourite fruit

Bacon

Turkey Bacon

Chips

Air Popped Popcorn

Sour Cream and Refried Beans

Salsa and Guacamole (homemade all the way!)

White Rice

Brown Rice or Quinoa

Processed Bread

Non-store Bought Bread:

Bread with a shorter shelf life contains less preservatives and additives

These small changes can be challenging to some, and determination will play a key role in your food transition success.

Regardless of what some people may have heard; eating smarter and healthier can become second nature to you, and you can learn to love these healthier options like myself.

THE SIZES

When it comes to portion sizing, it's important to take your own needs into account. 
Serving size recommendations are often misleading and aren't necessarily suitable for you.
If one serving size seems too large for you in one sitting, you can always break it up and save it for later on in the day, or even another day. 
Plus, a serving size may even seem underwhelming for you, especially if you're planning to have an intense workout later on or are eating post-workout. 

For example: I've found that many single serving tubs of yoghurt can last me over two breakfasts.
Considering that a lot of store-bought yoghurts contain more sugar, (unless you purchase a natural yoghurt)
I can spread the yoghurt over two days and consume the sugar over two meals instead of one.
This kind of thing is applicable with plenty of processed foods.
While I try and stick to whole foods and groceries with a short life span; I make an effort to always read the label for packaged stuff.


WHEN AND WHY

Some who train regularly and intensely may require a lot more calories to another who trains a couple of times a week, even if they're of the same build, age, height and weight. 
For some it may some realistic to eat 6 meals a day, while some prefer three or four.
Generally, aim to eat both before and after a workout regardless of your goals.
It's beneficial to any kind of athlete to fuel up before hand and replenish afterwards!
You've heard it before, but neglecting breakfast is a big no-no and I always recommend having breakfast to kickstart your metabolism and tide you over till lunchtime.
The same goes for dinner, if you avoid dinner you may end up slowing down your metabolism or bingeing later on!

Tags: Meals, Food, Health, Portions, Lifestyle, Alternative, Change, Diet

Related Articles

Back to Articles


Sign up for
Tips, Recipes
& More

Success Stories*

  • Reney
    Reney "Incredible transformation from following Sophie's guidelines!"
    Sam
    Sam The clean eating diet plan, is also for males wanting to tone, build muscle and lose body fat!
    Leah
    Leah I'm feeling like a different person. I'm feeling like I used to feel. I'm losing baby weight fasting than ever too! My progress photos amaze me. So thank you! Thank you for a program that really is a lifestyle change. A program that changed my family life for the better and made me a happier, healthier mumma for my beautiful children!
    Kristy Potts
    Kristy Potts 50 kilos down in a year! Thank you for bringing out eat clean, live lean. I have been cooking and preparing my meals from it since i purchased it months ago, its fantastic.
  • Sam
    Sam Your books inspire me immensely and you are a true idol.
    Rachelle
    Rachelle Incredible results, following the clean eating guidelines & total body transformation guide!
    Joanne
    Joanne Check out this progress in only 12 WEEKS!!!
    Olivia
    Olivia
  • Natalja
    Natalja Even whilst travelling, i maintained my lean body by following your guidelines!
    Chelsea
    Chelsea Amazing results from a track and field athlete!!
    Farnoush
    Farnoush The left picture is on 80 kg The right one 58kg It is unbelievable what you can do if you just believe and just do it and stay focus.
    Katie
    Katie 17 kilos already down thanks to the clean eating guidelines!
  • Danika
    Danika "Feeling so much healthier and loving exercise now, I started clean eating thanks to Sophie Guidolin!"
    Bailey
    Bailey Only 4 weeks into the diet plan- the results speak for themselves!
    Hannah
    Hannah 17 kilos down in 6 months!
    Katie
    Katie Incredible results 7 kilos down in 8 weeks!
  • Melissa
    Melissa Over 18 kilos down from the clean eating plan!
    Annon
    Annon 3 Month Progress, Thanks to Sophie for the inspiration and support! Here's to leaner living!
    Stacee
    Stacee still a fair way to go but 2 years of clean eating & exercise :) never felt better :)
    Sammi
    Sammi Wow.Wow.Wow šŸ˜ By far the best part of any coaches job. The results, the hard work and the dedication that is so clearly shown here. šŸ˜µ Sammi had her little girl 2 weeks before the twins were born, and like me suffered with haemorrhaging at 8 weeks pp too. (This is really hard to deal with along with a newborn, surgery and recovery!) However after 4 weeks on my #tbtprogram check out her incredible results. I am so so proud and happy to have helped in some way! šŸ™ Way to go mama!!! šŸ˜†www.sophieguidolin.com.au/eshop
  • Kate
    Kate THE BOD program is not a diet. It sets you up with the tools to continue on after you finish the 12 weeks.This has now become my lifestyle. I love the way I live now and I love the knowledge I have gained from this program especially dietary wise so I can give my kids the best start to life. The recipes, the workouts, the hints and tips... at no stage did I ever get bored or go off track.
    Megan
    Megan
    Emma
    Emma Clean eating & handwork really do pay off!!
    Chloe
    Chloe WHAT A DIFFERENCE IN NOT ONLY THE VISUAL EFFECTS BUT IN MY TRAIN OF THOUGHT AND DAY TO DAY LIFE. ITS BEEN WONDERFUL WORKING HARD FOR THESE RESULTS! 24KGS DOWN! AND HONESTLY I DON'T CARE WHAT MY SCALES TELLS ME. I'M MORE INTERESTED IN HOW IT'S AFFECTING MY LIFE!
  • Natalie
    Natalie 4 weeks in!
    Jessica
    Jessica The meals are delicious, I'm never hungry and I can make it for my husband as well so i'm not cooking two different things! It is a well rounded program that fits easily into any lifestyle and can be made to work with your unique situation.
    Meg
    Meg I wanted to begin by thanking you for being such an inspiration and passing on your knowledge the way you do.
    Katelyne Borg
    Katelyne Borg Just wanted to show you how far I have come in such a short time!
  • Hannah
    Hannah 17 Kilos lighter, in 6 Months!!!
    Annon
    Annon Following the protocols of Sophie Guidolin's Meal Plans & Training programs have seen the AMAZING results below!
    Chantelle
    Chantelle Chantelle has lost 8kgs already, only 2 weeks into her custom ongoing post baby plan!
    Alisha
    Alisha I absolutely love following your journey, reading your articles and following your clean eating advice!

*These are testimonials from satisfied clients. Results can not be guaranteed and results may vary from person to person.

Have a question?
Check out my FAQs