Eating smarter… whether you want to lose weight or eat healthy, the mind is going to have to be trained to think before you eat. I think many people just eat in cruise control without any thought of what might be the smarter choice.
I know I do… those Chili’s chips and salsa from are gone in 2 seconds if I don’t take my mind off cruise control.
Eating smarter is about making wise eating choices and being intentional whenever one eats. Think before you eat! You might just start talking away from that Red Velvet cake that you will regret in a few hours.
One great way to do this is through substitution. Save 100-300 calories by swapping out your favorite foods for these great options… and they aren’t just carrots!
I found this great chart from Sparkpeople that has helped in substituting those calorie-loaded foods for a healthier option.
| Instead Of: | Try: | Calories Saved (One Serving) |
|---|---|---|
| mayonnaise (1 tsp) | mustard | 54 |
| New England clam chowder | Manhattan clam chowder | 60 |
| soft drink (1 can) | water | 100 |
| cream of chicken soup | chicken noodle soup | 140 |
| guacamole | salsa | 46 |
| buttered popcorn (1 cup) | airpopped popcorn | 108 |
| regular potato chips (1 oz) | baked potato chips | 90 |
| potato chips (1 oz.) | unbuttered popcorn | 60 |
| pudding (1 cup) | sugar free applesauce | 108 |
| ice cream (1/2 cup) | non-fat frozen yogurt | 153 |
| cream (1 cup) | evaporated milk | 300 |
| whole milk (1 cup) | skim milk | 60 |
| nachos w/ the works | tortilla chips & salsa | 414 |
| fettuccine alfredo (16 oz) | spaghetti w/ tomato sauce | 426 |
| veggie pizza (2 slices) | no-cheese veggie pizza | 314 |
| chocolate (1 cup) | cocoa | 492 |
| bagel w/ cream cheese (1 tbsp) | apple slices w/ peanut butter | 119 |
| ranch salad dressing (2 tbsp) | raspberry vinaigrette | 68 |
| ground beef (4 oz.) | ground turkey | 132 |
| hollandaise sauce (1 cup) | white wine sauce | 160 |
| chocolate chip cookies (5) | vanilla wafers | 200 |
| 5th Avenue candy bar | fig bar (3) | 115 |
| cinnamon Pop Tart (2) | large graham crackers (4) | 140 |
| carrot cake (3 oz.) | gingerbread | 51 |
| peking/hoisin sauce (3 oz.) | oyster sauce | 99 |
| flaked coconut (1 cup) | diced pineapple | 265 |
| tartar sauce (1 tbsp) | lemon juice | 70 |
| Hershey chocolate bar | Nestle Rich chocolate hot cocoa | 105 |
| cheddar cheese (1 cup) | mozzarella cheese | 141 |
| cinnamon raisin bagel | cinnamon raisin english muffin | 106 |
| café latte | hot tea | 122 |
| ricotta cheese (1 cup) | low-fat cottage cheese | 172 |
| sour cream (1 cup) | plain yogurt | 343 |
Other great calorie substitutions include egg beaters or egg whites instead of whole eggs, thinwiches instead of hamburger buns, parmesan cheese instead of grated cheese, fiber one cereal instead of granola
… and the list can go on!
What are some of your favorite calorie substitutions?
{ 13 comments }
I love spark people – those are great subs!
My favorites are greek yogurt for mayonnaise and LOTS of seasonings (minced garlic, fresh basil, etc.) to make up for oils and fats!
Great list! My new favorite substitution is EnerG (product) for eggs in baking. I don’t have anything against eggs, but I do try to monitor my intake.
Yes, chips and salsa are my downfall, so easy to get on auto-pilot with that snack. BTW, how’s The Wave exercise thing going? I’m interested to find out if it is as fun as the video makes it look.
Great post! thanks =)
Great post! You are so right, being mindful while eating and when choosing/planning meals really works! Great list!
My favorite substitution is non-fat Greek yogurt instead of sour cream. I also use lots of lemon juice to add flavor to dishes.
nice article about egg white…very informative and beneficial for me..thx
Super informative post!!
Excellent Post! I am trying to think before I eat more. It is hard now that I work at a desk all day…but I do ride my bike to and from work, so that helps.
hey ruth!
just found your blog and i love reading it!
i would love it if you could check out mine and follow
jenna
Love your list. I like using powdered peanut butter instead of regular (50 calories per 2 tbsp vs 100 calories per 1 tbsp), and subbing applesauce or other pureed fruit for oil/butter in baked goods. Cuts the calories substantially!
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I make quick and easy salad dressings that all begin the same way – equal parts of olive oil, balsamic vinegar and skim milk. Add a little dijon mustard and garlic. Whisk it up and you have a nice vinaigrette that you can add fresh herbs to and make a feast. It’s a great way to get in healthy oil and it’s a heck of a lot cheaper (and better) than bottled dressing. The recipe is on my blog if you want to check it out.
What a great post girl! I loved the substifution list!