10 Calorie-Cutting Shortcuts

Dieting and counting calories for weight loss doesn’t have to feel like an exercise in advanced physics. Instead, take the approach of making smart food substitutions that could help you shave up to 100 calories, and in some cases much more, from the meals and snacks you already eat. No starvation, no calculations – just simple and satisfying food!

 

By Kate Geagan, MS, RD

Cut Back on Granola

Granola can be very calorie dense, including a lot of extra sugar. Instead of eating a cup of granola with milk, approximately 400 calories (not including the milk), try topping an ounce of granola on some plain low-fat yogurt for just 250 calories.

A New Side Dish

For a new twist on a side dish, swap out regular potato salad, 270 calories per half-cup, with a half-cup of broccoli slaw for 80 calories. Your broccoli slaw should have no mayo, and you can add Asian sesame dressing, sunflower seeds, and raisins.

Frozen Bananas!

Instead of a cup of vanilla ice cream, approximately 274 calories, try a one-ingredient banana “ice cream” instead for 180 calories. Take ripe bananas and freeze them. Then blend them for an easy frozen treat.

Trail Mix It Up

Instead of calorie- and sugar-packed energy bars which could have up to 300 calories, make your own energy trail mix. Combine 1/3 cup nuts with a few pieces of dried fruit and dark chocolate chips for about 200 calories.

Lighter Mornings

Those huge morning bagels can clock in at 280 calories. Try switching it out for an English muffin at 120 calories. (This does not count the butter, cream cheese or other toppings.)

Salsa, No Dressing

Ranch dressing is popular, but a quick swap with a fresh salsa will cut down your calorie consumption from 148 (two tablespoons of ranch) to 40 calories (four tablespoons of salsa) – and you could have twice as much of the salsa.

Sip Some Sparkling

One of the easiest ways to cut 100 calories? Instead of drinking soda with your meals, try a glass of sparkling water with a squeeze of fresh lemon or lime juice.

Juice Spritzers

If you’d like to have a sweet drink, try making a juice spritzer instead of just having juice. Make a grape juice spritzer by mixing a half-cup of grape juice with sparkling water for a savings of 80 calories.

Egg White Omelettes

Instead of a 3-egg omelet (no toppings included) at 213 calories, try making one with 1 whole egg and 2 egg whites for 103 calories.

Dessert, Reinvented

For a sweet dessert, instead of strawberry shortcake at 234 calories (1/2 cup strawberries, 1/2 cup vanilla ice cream, slice of angel food cake), try dipping strawberries into yogurt and crushed graham crackers for 100 calories (4 strawberries, 1 ounce yogurt, 1 graham cracker).