ORLANDO, Fla. (Ivanhoe Newswire) -- Giving up a hundred calories a day doesn’t sound like much but it actually adds up to 700 calories a week. That’s adds up to ten pounds in a year. Think about it another way - add 100 calories a day, and that takes you up an entire dress size. These ten simple substitutions can cut at least 100 calories each meal.
First up is breakfast.
"A large latte every day, that’s 400 calories. That’s like eating two glazed donuts every day," Megan Ware, a Registered Dietician at Florida Hospital told Ivanhoe.
Save the calories by using light, sugar-free syrup, instead of regular. Also, go ahead and eat an orange instead of drinking orange juice and save 156 calories! Also, when you’re thinking scrambled eggs, omelets or frittatas, skip the cheese!
"Anything you would fill with cheese, fill with vegetables instead," Ware said.
For lunch, anything you would smear on a little cream cheese, add non-fat plain Greek yogurt instead.
"It has twice the protein and none of the fat as sour cream," Ware said.
Pass on the mayonnaise as well. Spread hummus on wraps and sandwiches to lose all the saturated fats and calories and gain omega 3s.
If you can’t cut out pizza, thin crust will spare you 106 calories a slice! Replace pepperoni with veggies and that’s another 100 calories a slice!
Not all salads are created equal! Taco Bell’s Chipotle Steak Taco Salad carries 900 calories, and 57 grams of fat. A better choice would be Taco Bell’s Chicken Fiesta Taco Salad which has 240 calories, and 6 grams of fat.
Now some dinner dos and don’ts. Cook with non-fat cooking spray instead of olive oil or butter.
For store bought brownie and chocolate cake mixes, try this substitution.
"A third of a cup of oil can have 600 calories. A third of a cup of applesauce has 35 calories. That’s a huge difference you can make," Ware concluded.
It’s a huge difference allowing you to cut one hundred calories at a time.
Experts say it takes four weeks to change your eating habits. Cut or substitute one thing from your diet for a month. After you get that under control, add another. Try that for a month, and so on. Here’s another simple substitution for dessert. Serve ice cream in a dish instead of a waffle cone and save 121 calories!