Calorie Savers

Cutting calories is a easy as a few simple swaps. Try nutritionist Theresa Albert's calorie-saving switches and you could lose more than 100 pounds in a year!

Theresa Albert enjoys a lower-calorie dinner with the boys.


434 calories

2 cups bran flakes
1/2 cup 1% milk
1 banana
1 cup coffee
1 tbsp 18% cream
2 tsp sugar

336 calories

1 cup bran flakes
1/2 cup 1% milk
1/2 cup blueberries
1/8 cup almonds, slivered
1 cup coffee
1/8 avocado
1/4 tomato
1/4 cup cucumber

Total calories saved: 98

  • Cereal is a breakfast staple, but be aware of portion sizes and choose a brand that's high in fibre and low in sugar.
  • Fat-free skim milk won't keep you as full as 1%, and the calories are comparable. Go ahead and stick with 1%.
  • Nuts add hunger-fighting protein and fat to cereal. They also help to slow the absorption of sugar into the bloodstream.
  • Bananas have 27 g carbs and only 3 g fibre; blueberries contain a mere 11g carbs and are packed with antioxidants, making them the better breakfast choice.
  • Coffee is virtually calorie-free, but cream and sugar aren't. Keep your coffee but learn to drink it black.
  • In order to get your 8-10 servings of fruits and vegetables, you should be eating veggies with each meal—breakfast included. Try some cucumber, tomato and avocado with a sprinkle of salt and lemon juice in the morning.


837 calories

4 oz. grilled chicken breast
1 tbsp tzatziki
1 whole wheat pita
3 slices tomato
1 serving Greek salad with dressing
1 oatmeal cookie
12-oz. diet soda

508 calories

4 oz. grilled chicken breast
2 cups mixed greens
1 tbsp balsamic vinaigrette
1.5 cups minestrone soup
1 oatmeal cookie

Total calories saved: 329

  • Protein is the key to avoiding that mid-afternoon slump so load up at lunch.
  • If you're going green, make sure you're getting the most bang for your nutritional buck: Opt for dark greens (e.g. spinach, kale, arugula, etc.) instead of iceberg. Choose a vinaigrette over creamy dressing and beware toppings like bacon or cheese.
  • Choose soup on the side over fries, rice or potatoes. Be sure it's broth-based and full of fibre-rich veggies.
  • Have the cookie, if you must, but make sure it is the highest-fibre, lowest-calorie one you can find!
  • Diet sodas are controversial when it comes to weight loss. Hydrate with water instead.


1439 calories

1 whole wheat roll
1 tsp butter
10-oz. strip loin
1 cup mashed potato
1 cup green beans, steamed
10 oz. red wine

838 calories

5 olives
5-oz. strip loin
1 baked potato
1 oz. Greek yogourt
1 cup green beans, steamed
1 cup spinach, steamed
5 oz. red wine

Total calories saved: 601

  • Instead of bread as a starter, go Mediterranean with olives. They contain a healthy dose of monounsaturated fat, which is good for your heart and will fill you up.
  • A typical serving of beef is just 3 oz. Be mindful of your portions when it comes to protein.
  • Mashed potatoes are loaded with whole milk and butter—and that's before the gravy. Opt for a baked potato instead as it retains more nutrients.
  • Instead of butter or sour cream, enjoy a healthy dollop of Greek yogourt on your tater for an added hunger-fighting protein punch.
  • At least half your plate should be loaded with non-starchy vegetables. Try steamed greens, which shrink by about five times when cooked.
  • You can have your wine, but remember, a serving is 5 oz. Use smaller glasses if you need a gentle reminder.

Daily Total

2,710 calories

1,682 calories

Total calories saved: 1,028


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