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Save Calories with Food Switches


Updated February 15, 2014

food choices

Making just a few food switches each day can save you hundreds of calories and make a big difference in your weight-loss efforts.

Image: Clipart.com
The key to long-term weight loss is finding ways to take in fewer calories while still enjoying foods that you love. A swap here and there can make a huge difference in your total caloric intake. Consider making these switches -- they add up to thousands of calories saved!
  • Swap your Burger King sausage, egg, and cheese biscuit at 590 calories for an egg and cheese Croissan'wich at 300 calories to save 290 calories.
  • Substitute grits for fried hash browns at breakfast and you will save around 100 calories.
  • Switch from two large slices of cheese pizza at lunch, to a single slice of the same pizza and a garden salad topped with one tablespoon of low-fat dressing to save about 200 calories.
  • Swap two tablespoons of regular salad dressing with vinaigrette and to save between 50 and 100 calories.
  • Switch from a half-cup of Peanut Butter Cup ice cream at Ben & Jerry's to a half-cup of Chocolate Fudge Brownie frozen yogurt to cut 170 calories.
  • Substitute a whole-wheat dinner roll for a biscuit at to cut 100 calories off your meal.
  • Swap one cup of orange juice at breakfast for one medium orange to save 50 calories (and increase fiber).
  • Switch from a Banana Nut Muffin Top at 418 calories Atlanta Bread Company to a piece of banana nut bread at 230 calories and you'll save 188 calories.
  • Substitute one teaspoon of mustard for one tablespoon of mayo on your sandwich at lunch to save 100 calories.
  • Swap a fast food double cheeseburger for a regular hamburger with lettuce and tomato (no mayo!) and save about 180 calories.
  • Switch from a fast food chocolate milkshake to a glass of chocolate 2% milk and you'll down 200 fewer calories.
  • Substitute mixed vegetables for vegetable fried rice at Panda Express to save 320 calories.
  • Switch from a half-cup of regular ice cream to a half-cup of "double-" or "slow-churned" light ice cream and save about 90 calories (My pick: Edy's Grand Slow Churned French Silk).

Looking for more easy calorie-saving swaps? Check out About.com's Calorie Count where you can search for the caloric content of all your favorite foods.

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