Saving Calories Adds Up

Just because you're on a diet doesn't mean you have to miss out on yummy eats! There are lots of sneaky ways to cut calories, carbs and fat out of your favorite meals. Replace unhealthy fats with applesauce or mashed banana in baked goods. Switch out sour cream for Greek yogurt in creamy dishes. Trade butter for olive oil. Try delicious new whole grains and leave the empty calories of white rice and white flour behind.

•Substitute one teaspoon of mustard for one tablespoon of mayo on your sandwich at lunch to save 100 calories.

•Switch from two large slices of cheese pizza at lunch, to a single slice of the same pizza and a garden salad topped with one tablespoon of low-fat dressing to save about 200 calories.

•Swap one cup of orange juice at breakfast for one medium orange to save 50 calories (and increase fiber).

Swap a large fast food hamburger for a child's size burger to save 230 calories.

I do this alot.....if I have to eat fast food.....I order the children's meal that also includes apple slices and milk or juice.

That would be great, except I feel awkward sitting there all by myself with 4 Happy Meals.

I have to admit I've not yet succumbed to the temptation of fast food. But I think I would either count it as a cheat meal and cut down my other meals rather than have something that won't satisfy me. But that's because I find doing so makes my craving 10 times worse.

I do feel that finding swaps that you are comfortable with is key though. Particularly if you are someone like me with a "hearty appetite" (Thats the nice term, I usually just describe myself as a greedy bugger ).

Cauliflower "rice" either on it's own or combined with a smaller amount of actual rice, adds that starchy bulk without 2/3rds of the calories.

Roasted squash, onions and peppers make a delicious hash to serve instead of potatoes, and fresh from the oven they are crisp and well flavoured.

Flavoured rice cakes make great snacks instead of potato crisps. One large one lasts me as long as a bag of crisps for less than 1/5th of the calories of a standard bag, & about 1/3rd even the lowest calorie potato based chips I have found (popchips).