Ever wish there was an easy way to reduce some calories during the day? Nutritionists are always saying cutting just 50 calories per day can add up to bigger weight loss wins in the long run. My diet suggests some food swaps to that end and I thought you might want to try them:
- Instead of ¼ cup sour cream use ¼ cup lowfat yogurt. Compare 143 calories to 43! My sad news here is that I can’t seem to find lactose free yogurt any more. I’m always saying the things I like best are eliminated … Carol says to please stop saying that 🙂 This is a great swap with pasta or in potato salads. It also offers a big protein boost.
- Swap 2 Tbsp of mayo (180 calories) for 2 Tbsp of hummus (96 calories). It’s a perfect sandwich upgrade and offers a new flavor. Hummus is also a more heart-healthy fat and fiber. (Warning: use your Beano)
- Trade ½ cup Italian style breadcrumbs for ½ cup old fashioned oats. Save 75 calories! This is a smart swap for meatloaf or even in burgers – increases fiber and B vitamins, too!
- This is my favorite – Instead of 1 cup pasta use 1 cup zucchini noodles. Compare 220 calories with 25!! Cut calories and carbs, and eat more fiber with quick and easy zucchini noodles. A friend of mine suggested the gadget to cut the zucchini – the Spiralizer – and we love it. Actually, it’s as much fun spinning the noodles out as it is eating them!
- Another REALLY great option when I’m desperate for an evening snack that is sweet – instead of a ½ cup chocolate ice cream, make a ½ cup chocolate-banana treat. You just combine cocoa powder and frozen bananas in a food processor (I use my Bullet). Makes for a cool, low calorie treat with more fiber. If you want it to be creamier, add ¼ cup almond milk and ¼ crushed ice.
- Are you needing crunch? Instead of 1 oz potato chips, try 1 oz snap pea crisps. 152 calories vs. 110! Keep the crunch but cut the calories, plus you get a few extra grams of fiber (am I on a trend?).
And if you bake (I don’t) you may like these:
– ½ cup oil OR ¼ cup oil & ¼ cup applesauce. 960 compared to 505. Cut over 50 grams of fat by swapping half the oil for applesauce in baking.
– 1 stick butter OR ¼ stick butter & ¼ cup mashed avocado. Avocado’s creamy texture makes it great for baking while giving baked goods a boost of healthy fats and fiber.
That’s it for today …