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!
Breakfast
Before
434 calories
2 cups bran flakes
1/2 cup 1% milk
1 banana
1 cup coffee
1 tbsp 18% cream
2 tsp sugar
After
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.
Lunch
Before
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
After
508 calories
4 oz. grilled chicken breast
2 cups mixed greens
1 tbsp balsamic vinaigrette
1.5 cups minestrone soup
1 oatmeal cookie
water
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.
Dinner
Before
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
After
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
Before
2,710 calories
After
1,682 calories
Total calories saved: 1,028