1- Down Your Dairy Swap a 12 oz. café mocha with whipped cream (290 calories) for a 12 oz. nonfat cappuccino (60 calories) and trade a F...
1- Down Your Dairy
Swap a 12 oz. café mocha with whipped cream (290 calories) for a 12 oz. nonfat cappuccino (60 calories) and trade a Fage Total Classic yogurt (260 calories) for a Fage Total 0% (90 calories). (Search: Healthy breakfast ideas)Save: 400 calories
2- Shrink Your Cereal and Juice
Have a granola bar (118 calories) instead of a cup of granola (299) with 1 cup whole milk (149 calories). Down it with a large Florida orange (69 calories) instead of 10 ounces of processed OJ (150 calories).Save: 411 calories
3- Slim Your Sandwich
Spread one tablespoon of mustard (9 calories) on your sandwich instead of one tablespoon of mayonnaise (103 calories), skip a 1-oz. slice of Swiss cheese (106 calories) and put it in a large pita (165 calories) instead of between two slices of sourdough bread (370 calories).Save: 405 calories
4- Deduct from Dessert
Trade a one-cup scoop of vanilla ice cream (274 calories) in a waffle cone (121 calories) covered with two tablespoons of chocolate syrup (109 calories) for a cup of vanilla frozen yogurt (221 calories) topped with a half cup of strawberries (27 calories) and have club soda (0 calories) instead of a 12-oz can of root beer (152 calories).Save: 408 calories
5- Cut a Few Carbs
Have a baked sweet potato (105 calories per medium) seasoned with cayenne pepper or other spices instead of a russet potato (161 calories) topped with butter (one tablespoon is 102 calories), cheddar cheese (one ounce is 114 calories), and sour cream (one tablespoon is 23 calories), and swap one cup cooked sweet yellow corn (143 calories) for one cup cooked spinach with salt (41 calories).Save: 397 calories
6- Break Your Breakfast Routine
Instead of a plain bagel with cream cheese (500 calories) and a regular latte (220 calories), have a filling bowl of organic hot oatmeal (210 calories, 3.5 g fat, 7 g protein) with one cup of blueberries (80 calories) and 1/2 cup of raspberries (30 calories) and a cup of black (for caffeine) or green (no/low caffeine) tea (0 calories each).Save: 400 calories
7- Snack Yourself Slim
Instead of snacking on a blueberry scone (460 calories) for a mid-morning snack, and a small bag of salt & vinegar chips (150 calories) post-lunch, have a Greek yogurt (90 calories) with honey (64 calories one tablespoon) for the morning snack and a caramel rice cake (50 calories) for the afternoon snack.Save: 406 calories
8- Slice Some Smart Spuds
Instead of 6 ounces of potato chips (600 calories), thinly slice sweet potatoes (160 calories) and toast them in the oven at 250 degrees for half an hour. Low-fat sour cream and dill make a healthy dip (3 teaspoons is only 35 calories).Save: 405 calories
9- Sip a Smoothie
Make your own all-fruit drink and skip chain smoothies, some of which can pack more than 600 calories. Gay Riley, RD, owner of netnutritionist.com suggests this recipe: Blend 2 slices of pineapple (4 oz), 1 apple, 1 peeled beet, 1 carrot, 1⁄2 cup of organic apple juice, and a dash of water and ice. It makes two servings of 12 ounces and is only 115 calories each.Save: 485 calories
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