One of the easiest ways to cut calories is to food-swap. Ditch a high fat version for its lower fat counterpart and you’re on your way to mega-calorie savings. Also try these smart substitutions:
| High-Fat Version | Low-Fat Version |
|---|---|
| Iced White Mocha (grande) = 450 calories, 20g fat | Iced Skinny Mocha (grande) = 80 calories, 0g fat |
| 1 oz shredded cheddar cheese = 110 calories, 9g fat | 2 tbl grated or shredded Parmesan cheese = 45 calories, 3g fat |
| 4 oz whole wheat banana muffin = 430 calories, 23g fat | 2 whole grain waffles = 160 calories, 2g fat |
| 1 cup tuna (3.5 oz) = 480 calories, 42g fat | 3.5 oz grilled chicken breast = 130 calories, 3.5g fat |
| 1/2 cup granola = 590 calories, 29 g fat | 1 cup fiber cereal = 120 calories, 2g fat |
| 4 oz turkey burger = 150 calories, 17g fat | 4 oz lean turkey burger = 170 calories, 7g fat |
| Bagel with cream cheese = 600 calories, 22g fat | English muffin with no-sugar-added jelly = 160 calories, 1g fat |
| 1 slice cheese pizza = 450 calories, 13g fat | 1 slice cheese-less pizza with veggies = 250 calories, 2g fat |
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