When it comes to maintaining a healthy weight, small changes can make a big difference. In fact, if you cut 100 calories from your diet every day, you can expect to lose about 10 pounds over one year. Studies have shown that even a minor weight loss of 5 to 10 percent of your body weight can have a positive impact on your overall health. Making a few smart changes in your diet can result in improved health and well-being. Here are some easy tips to cut 100 calories from your diet.
1. Pay attention to what you are drinking. The calories you are consuming in your beverages can add up quickly. When you are placing your morning coffee order, choose a 16 ounce latte made with skim milk rather than whole. Replace 12 ounces of orange juice with an orange or choose water flavored with fresh fruit rather than 12 ounces of regular soda.
2. Slim down your sandwiches. Use light bread or a whole grain sandwich thin rather than white bread. Replace one slice of cheddar cheese with fresh onions, lettuce and tomato. Top your sandwich with 1 Tablespoon of mustard rather than mayonnaise. If you are grilling out this summer, choose a turkey brat rather than a traditional bratwurst.
3. Be aware of how your foods are prepared. Grilling, broiling, and baking are better options than frying. Choose three ounces of grilled, skinless chicken rather than breaded and fried chicken. Skip the Friday night fish fry and choose grilled fish instead. Be sure to top your fish with lemon rather than tartar sauce to save additional calories.
4. Make smart choices when eating pasta. Top your spaghetti with ½ cup of marinara sauce rather than Alfredo sauce. Make meatballs with ground turkey rather than ground beef.
5. Choose your snacks wisely. Fresh veggies are a great snack, but you can cut calories by dipping them in 2 Tablespoons of hummus rather than ranch dressing. Skip the one ounce bag of chips and choose 2 cups of low-fat microwave popcorn instead.
6. Watch your portion sizes. You can still enjoy desserts in moderation. Split a slice of pie or cheesecake with a friend. Cut back from 1 cup of vanilla ice cream to ½ cup.
7. Rethink your pizza order. Have two pieces of thin crust pizza rather than pan crust. Another option is to order one slice of veggie pizza instead of a slice topped with meat.
8. Choose better salad toppings. Substitute fresh vegetables for 1 cup of croutons. Top your salad with 2 Tablespoons of a vinaigrette dressing rather than ranch dressing.
9. Replace the butter in cakes, muffins and brownie recipes with applesauce. You will save 100 calories per tablespoon that you substitute.
10. Switch your soups. Choose one cup of a broth based soup instead of a cream based soup.
With a little planning, you can make simple changes to your diet that can have a big impact on your overall health.