20 Food Swaps That Slash Calories



When it comes to weight loss, slow and steady wins the race. "While complete diet makeovers can be overwhelming, focusing on small simple changes makes healthy eating more manageable and sustainable over the long term," says Kelly Pritchett, RD, PhD, a spokesperson for the Academy of Nutrition and Dietetics.




Breakfast: Granola

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Instead of: Granola

Eat this: Oatmeal


Breakfast: Eggs

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Instead of: Egg sandwich

Eat this: Scrambled eggs with veggies


Breakfast: Yogurt

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Instead of: Fruit at the bottom yogurt

Eat this: Plain yogurt with fresh fruit


Breakfast: Coffee

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Instead of: Latte

Drink this: Café Americano


Lunch: Soup

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Instead of: Tomato-basil soup

Eat this: Broth-based minestrone


Lunch: Salad

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Instead of: Iceberg

Eat this: Spinach


Lunch: Fries

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Instead of: French fries Eat this: Potato salad


Lunch: Bread

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Instead of: White hamburger bun Eat this: Whole-wheat hamburger bun


Dinner: Chicken

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Instead of: Chicken stir-fry

Eat this: Tandoori chicken


Dinner: Pasta

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Instead of: White pasta

Eat this: Spaghetti squash


Dinner: Steak

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Instead of: Standard steak

Eat this: Grass-fed steak


Dinner: Side

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Instead of: Mashed potatoes

Eat this: Mashed cauliflower


Snacks: Dips

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Instead of: Hummus and toasted pita

Eat this: Hummus and red pepper


Snacks: Chips

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Instead of: Potato chips

Eat this: Kale chips


Snacks: Crackers

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Instead of: Cheese and crackers

Eat this: Cheese and apple slices


Snacks: Protein

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Instead of: Snack bar

Eat this: Handful of almonds


Snacks: Cheese

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Instead of: Low-fat cheese

Eat this: Fresh goat cheese or feta


Condiments: Sour cream

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Instead of: Sour cream

Eat this: Greek yogurt


Condiments: Salad toppings

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Instead of: Croutons

Eat this: Nuts


Condiments: Cooking oil

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Instead of: Butter

Use this: Extra-virgin olive oil