Easy ways to cut calories

Arlene told us about a good article on the Woman’s Day site with some easy tips to cut calories in painless ways. It’s by Heidi Reichenberger McIndoo, a registered dietician. Check it out, it’s worth reading!

Lose Weight Without Dieting: Easy ways to cut 50, 100 or 200 calories

Scissors“The prospect of cutting calories usually means giving up foods you love. After all, when trying to drop a few pounds, most people focus on banning the big-ticket items, such as cake and french fries. But making small changes to your daily eating habits can have a big impact too. Eating just 350 fewer calories a day can help you lose about 3 pounds a month -that’s almost 40 pounds in a year without much work at all.”

50-calorie cuts

  • Replace your favorite creamy salad dressing with 2 Tbsp vinaigrette.
  • Replace 1 cup rice with 1 cup broccoli at dinner.
  • Ordering pizza? Ask for a slice of cheese instead of a slice of sausage.
  • At the vending machine, choose a Peppermint Pattie instead of an Almond Joy.
  • Skip the sugary fruit-on-the-bottom yogurt and make your own by mixing 1/3 cup fresh or frozen blueberries into 6 oz nonfat vanilla yogurt.
  • Dip your tortilla chips in 1/3 cup chunky salsa and ditch the spicy cheese dip.
  • Peel and eat a medium orange with your breakfast instead of pouring a cup of orange juice.
  • Leave the butter or margarine in the fridge and smear 1 Tbsp of 100% fruit spread on your morning toast.
  • Enjoy 1/2 cup slow-churned light ice cream (such as Edy’s Mint Chocolate Chips!) instead of 1/2 cup full-fat ice cream.
  • Cook up a morning omelet using 1 full egg and 1 egg white rather than 2 eggs.

100-calorie cuts

  • Rather than the usual doughnut, enjoy an Eggo Nutri-Grain Whole Wheat waffle with 2 Tbsp light syrup and 3/4 cup sliced strawberries.
  • Spread sandwich bread with 1 tsp mustard instead of 1 Tbsp mayonnaise.
  • Don’t reach for eight french fries; instead, choose seven sweet-potato fries (such as Ian’s).
  • Have a whole-wheat dinner roll instead of a biscuit.
  • Trade 3 oz dark chicken meat with skin for 3 oz skinless white meat.
  • Skip the whip (whipped cream, that is) on a 12-oz mocha Frappuccino.
  • Need something crunchy to munch? Grab 11 almonds instead of 3 graham crackers.
  • Spritz veggies with five squirts of I Can’t Believe It’s Not Butter! Spray instead of cooking them in 1 Tbsp butter.
  • When making tacos or meat loaf, use ground round or sirloin (about 95% lean) rather than ground beef (about 73% lean).
  • Instead of a sub roll, wrap sandwich fixings in a whole-wheat tortilla.

200-calorie cuts

  • For a meal on the run, order a McDonald’s Bacon Ranch Salad with grilled chicken and lowfat balsamic vinaigrette instead of the same salad with crispy chicken and ranch dressing.
  • Fill a deli sandwich with 3 oz smoked turkey breast instead of bologna.
  • At dinnertime, substitute 10 medium-size shrimp sautéed in 1 tsp olive oil for 10 medium-size fried shrimp.
  • Order a morning cappuccino with nonfat milk instead of half-and-half.
  • Feel a fry attack coming on? Change your usual large order to a medium.
  • For an afternoon pick-me-up, spread 2 tsp peanut butter on a medium-size sliced apple in place of 1/2 cup trail mix.
  • Satisfy a chocolate craving with 1 cup 2% chocolate milk instead of a medium-size (16-oz) milkshake.
  • Fill up on 11/4 cups minestrone soup (such as Healthy Choice) rather than 11/2 cups New England clam chowder.
  • Replace your breakfast corn muffin with a toasted whole-wheat English muffin topped with 2 Tbsp peanut butter.
  • Instead of filling the cereal bowl with 1 cup granola, switch to 1 cup Cheerios with 1/4 cup granola sprinkled on top.