Written by Undergraduate Coordinated Dietetic Student Daniela Echevarria

Modified from Prevention Magazine 100 Easy Ways to Cut 100 Calories or More.

Whether you are trying to reduce calories or just want to make healthier choices, you don’t need to make complicated changes or purchase expensive ingredients. Small swaps at meals or snacks can make a big difference, helping you save calories and still enjoy flavorful foods!

Here are 10 simple, budget-friendly swaps you can try while shopping, cooking, or eating out:

10 Easy Swaps to Reduce Calories

Ditch a slice of bread on sandwiches and try an open-faced sandwich. Using one slice of whole-wheat bread instead of two tastes just the same and reduces your calorie consumption by half in seconds!

Use nonfat or low-fat dairy or Greek yogurt instead of full-fat options. You will still get the vitamin D and calcium without the extra calories!

Sprinkle spices such as cinnamon or nutmeg on coffee instead of sugar. They will give the coffee flavor without extra sugar!

Use cauliflower as a substitute for rice or pizza crust. With your favorite seasonings and toppings, you will not even notice the difference!

Flavor your vegetables with lemon, herbs, or spices instead of high calorie butter! This also reduces salt intake!

Try fruit instead of sugary foods for dessert. A few ripe strawberries or a bunch of grapes can quickly satisfy your sweet tooth!

Portion out dips and nut spreads to ensure you are sticking to recommended serving sizes!  One tablespoon of peanut butter can be worth 100 calories alone!

Drink sparkling water instead of soda.  There are plenty of flavors to choose from with a huge save in calories!

Use smaller dishware and utensils to naturally reduce portion sizes. This tricks your brain into seeing more food!

Keep a fruit bowl on the counter! Keeping fresh fruits right where you can see them can subconsciously encourage you to make healthier snack options which increase your fiber with fewer calories!

Remember! Small changes like these for meals and snacks may seem minor, but over a daily and weekly basis these changes can mean up to hundreds of saved calories! Reducing calories does not have to be hard; just start with small, mindful strategies!

References

Prevention Magazine: 100 Easy Ways to Cut 100 Calories or More