Do you really need 100 extra calories?

Make Oil Substitutions

Changing your cooking methods is a good way to cut 100 calories or more. Use low-salt chicken broth to keep vegetables or chicken from sticking to the bottom of a pan instead of oil or butter. Another option is to use cooking spray

Go on Beverage Alert

Drink water or zero-calorie beverages. Obvious drinks to avoid are soda, sweet teas, and sugary sports drinks, but this also includes cutting out the sugar-free beverages that only have 10 calories per 8 ounces

Change Up that Coffee

We know they’re tempting, but watch out for fancy coffee drinks filled with calories. Switch from a Frappuccino to just regular coffee and lose 100 calories or more.

Modify the Recipe

In baking, substitute applesauce for the oil in the recipe.

Portion Size Counts

With super sized French fries, bottomless sodas, and a general explosion of portion sizes According to the National Institutes of Health, 20 years ago a typical muffin was 1.5 ounces and 210 calories. Today it’s 4 ounces and 500 calories. Two slices of pepperoni pizza used to be 500 calories. Now they’re 850. Eat a 3-ounce bagel instead of a 4-ounce one and save at least 100 calories

Learn to Say “No Thanks”

“Cut the cheese from your sandwich,” recommends Harwood. “From ordering a sub or hamburger when dining out to making your own sandwich at home, leaving off the cheese cuts 100 calories fast.” The restaurant bread basket is another place to cut calories

Beware of Condiments

Those little sauces and creams seem so harmless, but watch out. One small serving of mayonnaise has almost 100 calories, and often people eat more than one serving on their sandwich or hamburger. Cream cheese is another calorie-rich spread

Watch Out for Toppings, Dressings, and Dips

They seem so healthy, but salads can be full of hidden calories. Measure salad dressing (stay under two tablespoons) to cut calories. Even better, use a low-fat dressing or switch to a vinaigrette. And leave off the croutons!

Make Smart Food Substitutions

Substitutions make it easy to cut calories and enjoy your favorite food: Use skim milk instead of 2 percent; buy wheat crackers instead of butter crackers; choose cereal instead of pop tarts; replace a bagel with an English muffin; order chicken grilled instead of crispy; cook with lean ground turkey breast instead of ground turkey meat; and enjoy yogurt instead of ice cream

Drink Responsibly

Alcohol can be another source of hidden calories. For health reasons as well as a way to cut calories, women should have no more than one drink a day, while men should stop at two. Both a 5-ounce glass of wine and 1.5-ounce serving of distilled spirits have 100 calories each, while a 12-ounce beer has 150 calories

Reference: Everyday Health,

Article written by Kristen Stewart

 

 

 

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