Today’s article will be less like a standard article of mine, and more like a list. A list of simple food swaps that can help you reduce the number of calories you ingest daily and therefore help you in your weight loss journey. I will outline some staple foods at each meal and present better, lower calorie, substitutes for each.
Breakfast
- Food- Whole Eggs (70 calories)
Substitute- Egg Whites (17 calories)
save 53 calories!
- Food- Bacon (2 slices = 90 calories)
Substitute- Turkey Bacon (2 slices = 60 calories)
save 30 calories!
- Food- Bagel w/ cream cheese (320+ calories)
Substitute- Wheat bagel thin with light cream cheese (170 calories)
save 150 calories!
- Food- Whole Milk (1 cup = 150 calories)
Substitute- Skim Milk (1 cup = 80 calories)
save 70 calories!
- Food- American Cheese (75 calories)
Substitute- Fat Free American Cheese (30 calories)
save 45 calories!
- Food- Granola (.5 cup = 220 calories)
Substitute- Mixed Fresh Berries (.5 cup = 50 calories)
save 170 calories!
- Food- Butter (1tbsp = 100 calories)
Substitute- I cant believe its not butter (1tbsp = 45 calories)
save 55 calories!
- Food- Blueberry Muffin (350 calories)
Substitute- Apple/Banana (1 medium = 100 calories)
save 250 calories
Lunch
- Food- White Bread (2 slice = 200 calories)
Substitute- Sandwich Thin (2 slice = 100 calories)
save 100 calories!
- Food- Sour Cream (2tbsp = 60 calories)
Substitute- Plain Greek Yogurt (2tbsp = 20 calories)
40 calories!
- Food- Tuna in Oil (1 can = 240 calories)
Substitute- Tuna in Water (1 can = 120 calories)
save 120 calories!
- Food- Bologna/Salami (2oz = 190 calories)
Substitute- Low Fat Ham/Turkey (2oz = 60 calories)
save 130 calories!
- Food- Honey Roasted Peanuts (1oz = 160 calories)
Substitute- Popcorn (2 cups = 75 calories)
save 85 calories!
- Food- Regular Salad Dressings (2tbsp = 80-160 calories)
Substitute- Light/Fat Free Salad Dressings (2tbsp = 30-80calories)
save roughly 60-80 calories!
- Food- French Fries (small fast food size (2.5oz) = 240 calories)
Substitute- Homemade Sweet Potato Fries (3oz = 70 calories)
save 170 calories!
- Food- Olive Oil (1tbsp = 120 calories)
Substitute- Extra Virgin Olive Oil (1tbsp = 40 calories)
save 80 calories!
Dinner
- Food- Breaded Chicken Tenders (4oz = 200 calories)
Substitute- Skinless Boneless Chicken Breast (4oz = 130 calories)
save 70 calories!
- Food- Ground Beef 20% lean (4oz = 280 calories)
Substitute- Extra Lean (94%) Ground Beef (4oz = 160 calories)
save 80 calories!
- Food- Pasta (1cup = 200 calories)
Substitute- Spaghetti Squash (1cup = 45 calories)
save 155 calories!
- Food- Mashed Potatoes (.5cup = 130 calories)
Substitute- Mashed Cauliflower (.5cup = 70 calories)
save 60 calories!
- Food- Fried + Breaded Shrimp (3oz = 200 calories)
Substitute- Plain Cooked Shrimp (3oz = 80 calories)
save 120 calories!
- Food- Veggie Dip (2tbsp = 120 calories)
Substitute- Hummus (2tbsp = 70 calories)
save 50 calories!
- Food- Fruit Juice (8oz = 110 calories) and LOTS of sugar
Substitute- Water (unlimited = 0 calories)
save 110 calories!
- Food- Potato Chips (1oz = 160 calories)
Substitute- Beef Jerky (1oz = 80 calories)
save 80 calories!
There are really many more great substitutes you can make while trying to save on calories throughout the day. These are just some examples to get you thinking! With just the examples listed in this article you could save a whopping 2,343 calories.
Over time these small substitutions will add up, and will certainly help you to lose weight! (assuming that is your individual goal of course!) Thank you for reading, and as always if you have questions feel free to ask!
Until next time, keep it healthy!
Brian Lepine
Fitness Fusion ACSM CPT
413-977-3938