1. Health
Send to a Friend via Email

Discuss in my forum

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.

Related Video
USDA Food Pyramid Explained
  1. About.com
  2. Health
  3. Weight Loss

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.