Calorie-Reducing Food Swaps

Want to cut some calories without cutting flavour or going hungry? Try these simple swaps to help reduce calories while still enjoying the foods you love.

Use mustard instead of mayonnaise on sandwiches. Mayonnaise contains up to 90 calories in 1 tablespoon, whereas 1 tablespoon of mustard is calorie free.

To further reduce the calories in your sandwich, skip one piece of bread and have an open-faced sandwich. This can save you anywhere from 70 to 150 calories depending on the type of bread you use.

Sprinkle scrambled eggs with a tablespoon of crumbled feta cheese or fresh grated Parmesan cheese, rather than adding a hard cheese like cheddar. Feta and Parmesan cheese are stronger in flavour, so you don’t have to use as much. Or skip the cheese altogether, and add flavour to scrambled eggs with herbs and spices or hot sauce. This can save you about 100 calories or more.

Better yet, have boiled or poached eggs more often – enjoy the health benefits of eggs without adding any extra calories.

Spray your pans with oil rather than spreading it. You can use a lot less by spraying, and save over 100 calories.

Craving a juicy burger? Try skipping the bun and having it wrapped in lettuce instead. You’ll still enjoy your burger while saving about 150 cal.

Choose tomato-based sauces over cream sauces for pastas and casseroles. Cream sauces are usually loaded with cream or butter making them much higher in calories.

The next time you’re craving a pizza, ask for a thin crust and half the cheese to save yourself hundreds of calories.

Use fat-free plain yogurt as a substitute for sour cream on baked potatoes, tacos and in some dip recipes.

Skip the sugar and add flavour to your coffee with cinnamon, cardamom and/or cocoa powder.

Lighten up your latte by asking for skim milk, and skip the whipped cream topping.” \l “image=1

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