If you’re looking to shed some weight, reducing your calorie intake and maintaining a calorie deficit are key strategies for losing those extra pounds. However, you can still savor many of your preferred dishes by making some simple swaps to help you drop a few dress sizes. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, has shared 11 effortless food swaps that can instantly slash hundreds of calories.
Swap White Rice for Cauliflower Rice
One smart swap is trading white rice for cauliflower rice, which not only reduces calories but also boosts your fiber intake. According to Collingwood, “Cauliflower rice is a low-calorie option packed with antioxidants, vitamins, and minerals. Plus, it significantly cuts down on the carb content compared to white rice.”
Use Lettuce Wraps Instead of Burger Buns or Tortillas
Opting for lettuce wraps in place of burger buns or tortillas is another effective way to trim carbs and calories from your meals. Collingwood suggests, “Lettuce wraps are virtually calorie-free and add a delightful crunch to sandwiches or burgers. By ditching the bun, you’ll have extra room for a small serving of fries!”
Choose Zucchini Noodles Over Pasta
Zoodles – aka zucchini zoodles – lowers calorie intake while maintaining texture. “Using zucchini noodles cuts the carb and calories a lot and you can still enjoy sauces like you would regular pasta. Pair it with a lean protein for a nice ‘lean and green’ meal!” suggests Collingwood.
Replace Sour Cream with Greek Yogurt
Using a receipe that calls for sour cream? Use Greek yogurt instead. “Reduces fat and adds protein,” says Collingwood. “Low fat or fat free Greek yogurt is not only lower in calories and fat than sour cream, but it adds protein and provides a nice tangy twist in flavor. You can also get calcium and some B vitamins from the yogurt.”
Opt for Grilled Chicken Instead of Fried
Choose grilled chicken over fried as it eliminates unnecessary oils and calories. “Fried chicken holds a lot of oil in the coating of the chicken, so grilling your skinless chicken breast instead saves a lot of calories and fat,” says Collingwood.
Use Avocado Instead of Mayo
Using avocado instead of may adds healthy fas while slashing calories. “Avocados are botanically a fruit and have fiber as well as potassium, folate, Vitamin C, and magnesium,” Collingwood says.
Drink Black Coffee Instead of Sugary Drinks
Drinking black coffee instead of sugary specialty drinks cuts out added sugar and cream. “The calories and grams of sugar add up very quickly when you start pumping those sugary syrups into your coffee drinks. A little bit of milk can be nutritious, but stay away from the sugary syrups to save calories. Or drinking it black is essentially calorie free!” says Collingwood.
Eat Air-Popped Popcorn Instead of Chips
Craving something crunchy and salty? Have some air-popped popcorn instead of chips, a lower-calorie, fiber-rich snack. “Popcorn is an excellent volume food. You can have 3 cups of air popped popcorn for less than 100 calories and also get 3 grams of fiber and protein!” says Collingwood. “As a whole grain, popcorn also has some antioxidants and vitamins and minerals. Chips are very high in fat and therefore calories, and even just a handful can contribute a lot of calories and unwanted fat.”
Choose Mustard Over Mayo
Choosing mustard over mayo adds flavor without the extra fat. “Mustard is another one of these essentially calorie free foods, but yet it provides an excellent flavor punch,” says Collingwood. “Just one tablespoon of mayo provides almost 100 calories and 10 grams of fat with essentially no nutritional benefit.”
Go for Sparkling Water Instead of Soda
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Opting for sparkling water over soda eliminates empty sugar calories. “Sparkling water is simply water with carbonation added,” Collingwood says. “Some brands might add some flavor or sodium, but usually the sodium is negligible. Regular sodas are packed in added sugar and therefore calories, and the calories don’t really contribute to feeling any fullness for the amount you are getting compared to eating food.”
Use Mashed Bananas Instead of Butter in Baking
Finally, use mashed bananas instead of butter when making, which helps your goods maintain moisture while reducing fat and calories. “Mashed bananas can be an excellent substitute for butter or oil in certain baking recipes,” explains Collingwood. “You are also getting the nutritional benefits of a banana like the fiber and potassium!”
