What foods do you swap to save calories

lisalu1202

I regularly swap pasta for frozen veg and mash potato for mashed cauliflower. What substitutions do you make so you can eat a larger volume of food?

laylaness

If I get a snacky craving at night, I'll do popcorn instead of chips. I love Trader Joe's little 98% fat free bags, which are 130 cals each.

JanJan060

This is my new year new me . Things are going great. I try to stay away from empty calories ie. fruit drinks., I try to drink more water.

nxd10

Fit and delicious tortillas (50 calories) for regular (100)

lisalu1202

This is my new year new me . Things are going great. I try to stay away from empty calories ie. fruit drinks., I try to drink more water.

Good luck!

schicksa

Instead of a heavier coffee drink in the afternoon (latte, mocha, etc) I'll drink black coffee with some sweetener or tea.

zena92

instead of 1 slice of normal bread for 100 cals. i swap it for hovis nimble bread which is 50 cals per slice...2 instead of 1!

bcf7683

Anything cream based (sauces, recipes, etc.) that has whole milk, heavy cream, cream cheese.....I use fat free plain greek yogurt. Works in alfredo sauces, tuna salad, chicken salad, cajun-cream pasta sauce, buffalo chicken anything... I could go on forever.

Also- when I get a craving for pizza, I use a whole wheat pita (100 cals) reduced sugar sauce, fat free cheese, and load up on all the veggies I want (if I'm feeling frisky I'll throw on some canned shredded chicken and Frank's or some turkey pepperoni). I usually get a decent sized personal pizza for less then 150-200 cals.

Meg_Shirley_86

Pasta is such an easy meal that we have it at my house at least once a week. I have shiritake noodles instead of the regular pasta that my husband and daughter eat.

sunlover89

Options 40 cal mint hot chocolate and a square of dark chilli chocolate instead of the full fat version and a few truffles. Excellent before bed!

reh1089

Anything cream based (sauces, recipes, etc.) that has whole milk, heavy cream, cream cheese.....I use fat free plain greek yogurt. Works in alfredo sauces, tuna salad, chicken salad, cajun-cream pasta sauce, buffalo chicken anything... I could go on forever.

Also- when I get a craving for pizza, I use a whole wheat pita (100 cals) reduced sugar sauce, fat free cheese, and load up on all the veggies I want (if I'm feeling frisky I'll throw on some canned shredded chicken and Frank's or some turkey pepperoni). I usually get a decent sized personal pizza for less then 150-200 cals.

this! greek yogurt is an awesome way to cut cals while adding in a ton of protein. you can even substitute greek yogurt for eggs/oil in cake mixes and such.

dirtybadgermtb

Anything cream based (sauces, recipes, etc.) that has whole milk, heavy cream, cream cheese.....I use fat free plain greek yogurt. Works in alfredo sauces, tuna salad, chicken salad, cajun-cream pasta sauce, buffalo chicken anything... I could go on forever.

Great idea and I could not agree more. I just don't know about Greek Yo in my coffee ;-)

bcf7683

Anything cream based (sauces, recipes, etc.) that has whole milk, heavy cream, cream cheese.....I use fat free plain greek yogurt. Works in alfredo sauces, tuna salad, chicken salad, cajun-cream pasta sauce, buffalo chicken anything... I could go on forever.

Also- when I get a craving for pizza, I use a whole wheat pita (100 cals) reduced sugar sauce, fat free cheese, and load up on all the veggies I want (if I'm feeling frisky I'll throw on some canned shredded chicken and Frank's or some turkey pepperoni). I usually get a decent sized personal pizza for less then 150-200 cals.

this! greek yogurt is an awesome way to cut cals while adding in a ton of protein. you can even substitute greek yogurt for eggs/oil in cake mixes and such.

Ooo! You reminded me- you can also use no-sugar-added apple sauce in place of oils/butters in recipes such as cakes, brownies, cookies, etc

EmilyOfTheSun

Mustard instead of salad dressing (weird but it doesn't taste bad at all). or mustard instead of mayo on a sandwich.

Turn my sandwich into a salad by replacing the bread with spinach leaves.

queenhiphop

Nothing...if I want it I eat it and log it....then just cut back on everything else that day. Oh well haha.

lisalu1202

Options 40 cal mint hot chocolate and a square of dark chilli chocolate instead of the full fat version and a few truffles. Excellent before bed!

Mmmmmm

vim_n_vigor

It isn't a substitution, I'll just take the amount of whatever food it is that I want to eat that fits my nutrient goals and I'll sautee a bunch of different vegetables that don't add many calories (onions, mushrooms, peppers, spinach, etc) and add them into the food to bulk it up if I am having an extra hungry day.

jibber_jammer

Spaghetti Sqaush instead of pasta

bobbiparsons7

Oikos Plain Greek Yogurt instead of sour cream on my fajitas! Don't even notice the difference!!

GADavies

Thinly sliced cabbage works in stir fries as a noodle substitute.

dirtybadgermtb

For most of my meals, I have to have something to bulk it up so I keep a ton of frozen veg in the freezer including green beans, spinach, collard and turnip greens, and Brussels Sprouts. I also keep some canned greens and cans of sauerkraut in the pantry. Finally, I buy a huge bag of prepped fresh broccoli florets once per week. I will typically fix a huge bowl or fill up at least half of my plate with these which helps keep me feeling full. I am generous with the hot sauce on my veggies too. Ideally, I would eat all fresh veg but that isn't realistic with the expense and prep time required.

getphit09

Mustard instead of Miracle Whip
Sara Lee Delightful 45 cal (per slice) bread instead of regular bread
Josephs Mini Flax, Oatbran, Wheat pita instead of Sara Lee Delightful
Green Smoothies instead of regular Smoothies
Zero Calorie flavored water instead of juice/milk in smoothies
Zero Calorie flavored water instead of diet colas
diet colas instead of regular colas
Vics half salt lite popcorn instead of chips
....more veggies

lisalu1202

For most of my meals, I have to have something to bulk it up so I keep a ton of frozen veg in the freezer including green beans, spinach, collard and turnip greens, and Brussels Sprouts. I also keep some canned greens and cans of sauerkraut in the pantry. Finally, I buy a huge bag of prepped fresh broccoli florets once per week. I will typically fix a huge bowl or fill up at least half of my plate with these which helps keep me feeling full. I am generous with the hot sauce on my veggies too. Ideally, I would eat all fresh veg but that isn't realistic with the expense and prep time required.

I totally agree. I used to only buy fresh veg but too lazy to prep it now I eat so much of it. Frozen veg is an excellent convenience food.

Akimajuktuq

I have a completely different approach. I purposefully eat high fat, calorie dense (mostly) healthy food. But I definitely replace the grains with veggies, ALWAYS. I've noticed by eating nutrient dense foods, that I eat a LOT LESS without even trying. I'm eating more expensive food, but I am spending less of groceries. It's an interesting experiment.

erinsueburns

Not exactly a substitution, but if I am really on a bread kick, I'll make it by hand with all the inherent kneading that goes into it. That way there is the delay of it (and sometimes I don't even want it by the time it is done) and the activity of it. Same with Pizza, I'll often make my own dough.

dirtybadgermtb

I have a completely different approach. I purposefully eat high fat, calorie dense (mostly) healthy food. But I definitely replace the grains with veggies, ALWAYS. I've noticed by eating nutrient dense foods, that I eat a LOT LESS without even trying. I'm eating more expensive food, but I am spending less of groceries. It's an interesting experiment.

That makes sense. Fat does have a high satiety factor. I eat 2 tablespoons of almond butter the moment before I go to bed every night. If I don't, I will wake up so hungry in the middle of the night that I can't sleep.

Pamela_June

I will always leave OFF any mayo on a sandwich to have a few more chips!

:bigsmile:

KarenJean91

I'm obsessed with Sensible Portions veggie straws.....130 calories for 38 straws. I dip them in Frank's Red Hot sauce. So yummy.

TeaBea

Reduced fat dairy ...... 2% shredded cheese whenever possible. My rule of thumb ..... if they can take fat out ..... without adding something wierd ..... I'll go for it.

Add veggies whenever possible .... fruit salad with a dose of diced cucumber .... really ... cucumber has so little flavor you won't even notice it.

Chai tea with skim milk & honey .... instead of hot chocolate

Mmmporkrinds

Thinly sliced cabbage works in stir fries as a noodle substitute.

Agreed, and mung beans too

avery_ed

Snacking on celery instead of crackers or chips= slightly salty and crunchy.