Calorie Swaps

With all the choices we have to make on what we eat, there’s no wonder why we can’t see what’s healthier for us right in front of our eyes… 100 calorie food swaps!

1. Instead of a bagel, reach for an English muffin — Swap the 3½-inch bagel with 1 tablespoon each cream cheese and fruity jam for a whole-wheat English muffin topped with a tablespoon of peanut butter and fresh strawberry slices.

2. Instead of low-fat milk, go for Greek yogurt — Flip-flop your breakfast bowl—Instead of pouring 1/2 cup low-fat milk over your bowl of granola (about 2/3 cup), sprinkle ¼ cup granola over 6 ounces of nonfat Greek yogurt. Low-fat granola has about 1.5g fat in 1⁄4 cup—that’s 75% less than regular granola.

3. Instead of Orange Juice, go for the orange! — Skip the 12-ounce glass of orange juice. Eat a fresh orange instead—one cup of OJ has 24 grams of sugar, double the amount in an orange. Plus you’ll tack on an extra 3 grams of fiber, too, by eating whole fruit.

4. Instead of bread, go for a wrap! — Pile your sandwich fixings on one (8-inch) 100-calorie whole-wheat wrap, rather than 2 slices of hearty multigrain bread.

5. Skip the crackers, go for apple slices instead — Enjoy that savory sharp cheddar with crisp apple slices instead of wheat crackers – and up your daily fruit count too! You’ll also save on sodium. Five wheat crackers: 200mg sodium. One medium fresh apple: Zero.

6. Go for the corn tortillas instead of the flour ones —  Stuff the tasty fixings into 2 (6-inch) corn tortillas, rather than one (10-inch) flour tortilla. You’ll also save 450mg of sodium.

7. Trail mix over mixed nuts — Two handfuls of nuts are heart-healthy but calorie-heavy. Downsize the 2 handfuls of nuts to 1 (about 3⁄4 oz.), and add a handful of air-popped popcorn and whole-grain cereal, such as Chex. There are 400 calories in a half cup of nuts—so portion carefully.

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4 thoughts on “Calorie Swaps

  1. Can I add some of my favourite swaps?!
    !) Have mashed cauliflower instead of mashed potaotes. Just cook or steam and then mash in a food processor with some spring onion, 0% greek yoghurt, salt pepper nutmeg
    2) Sweeten smoothies, breakfast cereal, muffins with stevia and/or vanilla essence instead of sugar
    Make “mayo” from silk tofu instead of eating the regular stuff
    3) Use apple sauce in muffins instead of oil or butter

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