These are the equivalents if you eat and drink a normal size portion. Small changes can have a big impact. You will eventually see the difference with just 100 calories less a day and in a year you will see a loss of pounds.
1. Drink nonfat milk instead of whole, Calories Saved; 140 if you drink two glasses a day.
2. Have a white meat turkey burger instead of a hamburger. Calories Saved; 115
3. Instead of a candy bar have a 100 calorie pudding cup. Calories Saved; 180
4. Leave the butter off the popcorn. Calories Saved; 180 for a small size
5. Avoid sautéed foods and have it boiled or broiled. Calories Saved; 100
6. Order pizza with half the cheese. Calories Saved; 100 or more
7. Use 1 Tbsp mustard instead of mayo. Calories Saved; 100
8. Have a large baked potato with sour cream instead of a medium order of fries. Calories Saved; 100
9. Put veggies in your omelet instead of meat. Calories Saved; 100
10. When eating Mexican order a taco salad without the shell. Calories Saved; 200 or more
11. Choose a bottle of beer instead of a margarita on the rocks. Calories saved; 200 or more
12. When stir frying veggies use broth instead of oil. Calories saved; 235
13. Choose pumpkin pie over pecan pie. Calories Saved; 250
14. Have a hotdog rather than a hamburger. Calories Saved; 200
15. Have a fat free fudge ice pop instead of a milk chocolate bar. Calories Saved; 110
16. Halve the amount of butter in your macaroni and cheese. Calories Saved; 100
17. Make your sandwich with just one slice of bread. Calories Saved; 100
18. Dilute your juice with an equal amount of water. Calories Saved; 100 to 200 if you drink two a day.
19. Make salmon salad with celery and lemon instead of tuna and mayo. Calories Saved; 120
20. Replace two chocolate chip cookies with 11 vanilla wafers. Calories Saved; 140
21. Enjoy eating 12 large cocktail shrimp instead of eating a crab cake. Calories Saved; 155
22. Have roasted chicken instead of fried. Calories Saved; 120
23. Dunk baby carrots in guacamole instead of chips. Calories saved; 110
24. Eat a whole wheat English muffin with 1 Tlsp. light butter instead of a bagel with 1 Tbsp. regular butter. Calories Saved; 225
25. Have a cup of puffed wheat cereal instead of granola with raisins. Calories Saved; 385
