![]() ![]() One slice of a cheese pizza instead of one slice of a meat and cheese pizza.Ĭhoose air-popped popcorn instead of oil-popped popcorn and unsalted, dry-roasted instead of oil-roasted nuts.ģ cups of air-popped popcorn instead of 3 cups of oil-popped popcorn. When having pizza, choose vegetables as toppings and just a light sprinkling of cheese instead of fatty meats. A slice of apple pie (1/6 of a 8″ pie) has 277 calories.ġ53 if you have apple pie without the drink. When eating out, have a cocktail or dessert instead of both.Ī 12-ounce beer has about 153 calories. Substitute shredded vegetables, such as carrots, zucchini, and spinach for some of the ground meat in lasagna.ġ cup of part-skim ricotta cheese instead of 1 cup whole milk ricotta cheese. For example, when making lasagna, use part-skim ricotta cheese instead of whole-milk ricotta cheese. ![]() Modify recipes to reduce the amount of fat and calories. You can also sauté with non-stick cooking spray.ġ/2 cup steamed broccoli instead of 1/2 cup broccoli sautéed in 1/2 tablespoon of vegetable oil. Try lemon juice and herbs to flavor the vegetables. Steam or grill vegetables rather than cooking them in butter or oil. When eating a salad, dip your fork into dressing instead of pouring lots of dressing on the salad.ġ/2 tablespoon of regular ranch salad dressing instead of 2 tablespoons of regular ranch dressing. Use a non-stick pan and cooking spray to scramble or fry eggs.ġ spray of cooking spray instead of 1 pat of butter.Īdd more vegetables such as cucumbers, lettuce, tomato, and onions to a sandwich instead of extra meat or cheese.Ģ slices of tomatoes, 1/4 cup of sliced cucumbers, and 2 slices of onions could replace an extra slice (3/4 ounce) of cheese and 2 slices (1 ounce) of ham.Īccompany a sandwich with salad or fruit instead of chips or French fries.ġ/2 cup diced raw pineapple instead of 1 ounce bag of potato chips.Ĭhoose vegetable-based broth soups rather than cream- or meat-based soups.ġ cup of vegetable soup instead of 1 cup cream of chicken soup. Top your cereal with low fat or fat-free milk.ġ cup of fat-free milk instead of 1 cup of whole milk. In general, this means foods with lots of water and fiber. To cut calories without feeling hungry, replace some higher calorie foods with foods that are lower in calories and fat. Contains foods and beverages low in saturated fats, trans fats, cholesterol, salt, sodium, and added sugars.Includes lean meats, poultry, fish, beans, eggs, and nuts.Offers a variety of fruits, vegetables, whole grains, and fat free or low-fat milk and milk products.You can eat the same amount of mac and cheese with 225 fewer calories. Your redesigned mac and cheese has 315 calories in 1 cup. Add 2 cups fresh spinach and 1 cup diced tomatoes (or any other vegetable you like). ![]()
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