cut calories

Top 7 Food Swaps to Cut 500 Calories a Day

7) Trade Soda For Sparkling Water

Soda remains one of the most calorie-laden drinks, mostly from excess sugar, typically in the form of high fructose corn syrup which adds about 240 calories/can. Sparkling water or seltzer can pack the extra fizz you seek without the extra calories.

Check out  Top 7 Ways To Burn Calories Without A Sweat.

food swaps

6) Beef Sausage For Poultry Sausage

You will cut a whopping 280 calories by opting for chicken or turkey sausage instead of fat-laden beef sausage.  This small switch will save over 11 grams of saturated fat for every 6-oz serving. What a great deal!


For more tips check out our Health and Fitness Forum!


5) Mashed Potato For Mashed Cauliflower

Skinless mashed potatoes is filled with white carbs and calories. You can swap this with low-calorie cauliflower which packs much more nutritional value.  If you get creative, cauliflower can replace most white carbs in your diet. You can make cauliflower rice and even pizza crust. You will cut about 100 calories from just 3/4 of a cup. And if you spice it right, you’ll barely notice any difference in taste, flavor or texture. For more, check out  The Top 7 Secrets To Filling Up Without The Extra Calories.

food swaps

4) Mayonnaise For Yogurt

Plain greek yogurt carries a powerhouse of protein, which makes it the perfect substitute for high-fat mayonnaise. Chicken and potato salad can taste just as great when mayo is subbed with greek yogurt.


3) White flour with coconut or almond flour

You can substitute just about any baking recipe that requires white flour with almond or coconut flour instead. Both make excellent low-carb, gluten-free options.  For more tips, check out  Top 7 Ways Replace Carbs in your diet.

2) Swap Regular Ice Cream For Low-calorie Ice Cream

A cup of regular ice cream has about 400 calories and 20 grams of fat. Low calorie ice cream can pack the same flavor with half the calories. Other options like gelato or italian ice cream tastes just as good with 25-50% fewer calories!


1) Try zoodles instead of noodles…

A spiralizer will be your new best friend for pasta substitutions. Invest in a good one. With it you can make  carrot or zucchini noodles or “zoodles”. Squash can also be a really great tasting sub for pasta. You can roast spaghetti squash with a sprinkle of extra virgin olive oil and sea salt as a spaghetti replacement. You can slice butternut squash into flat pieces as a sub to make a great low-carb lasagna. The options are endless!

For more check out our Health and Fitness Forum!

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