I want to cray! read this….

Cutting calories…
cutting calorie swaps
You confront food choices several times each day, at every meal and at the supermarket. But choosing a low-cal option doesn’t always have to mean sacrificing flavor or satiety. Here are 13 easy ways to save nearly 100 calories or more.

Breakfast Protein


Instead of two sausage patties with your eggs, have two slices of Canadian-style bacon.
2 sausage patties: 270 calories
2 slices Canadian bacon: 87 calories
Save: 183 calories

Tweak Your Taco
Try tacos with corn tortillas instead of flour tortillas.
2 flour tortillas (taco size): 280 calories
2 corn tortillas: 100 calories
Save: 180 calories

Veggie Noodles
A serving of veggie noodles, like spaghetti squash or zucchini noodles made with a spiralizer, saves a load of calories from the regular version and packs extra nutrients, too.
2 ounces egg noodles: 218 calories
1 cup cooked spaghetti squash: 42 calories
Save: 176 calories

A Little Less Bread

swap bagel for english muffinPHOTO BY GETTY IMAGES

Instead of a bagel, eat an English muffin.
1 medium bagel: 289 calories
1 whole-wheat English muffin: 135 calories
Save: 154 caloriesNibbles Before Dinner
Forgo the cheese, and you’ll already be ahead of the game.
4 wheat crackers (100 calories) and 2 ounces of cheddar cheese (226 calories): 326 calories
1 ounce of tortilla chips (137 calories) and ½ cup of salsa (35 calories): 172 calories
Save: 154 calories

Hold the Mayo
Replacing mayo with mustard on your sandwich or in your egg salad adds extra zing at a fraction of the caloric cost.
2 tablespoons mayonnaise: 180 calories
2 tablespoons spicy brown mustard: 30 calories
Save: 150 calories

Crunch Time
Instead of a serving of potato chips, try a serving of air-popped popcorn.
1 ounce of potato chips: 160 calories
1 cup popcorn: 31 calories
Save: 129 calories

Real Fruit Instead of Juice

swap fruit juice for real fruitPHOTO BY GETTY IMAGES

Skip the grape juice in favor of 1 cup fresh grapes.
12 ounces 100 percent grape juice: 210 calories
1 cup fresh grapes: 104 calories
Save: 106 caloriesHydration Strategy
On workouts lasting one hour or less, try Nuun for calorie savings.
16 ounces Gatorade: 110 calories
1 Nuun Active Tab (dissolved in 16 ounces of water): 7 calories
Save: 103 calories

Go Nuts
Instead of granola, try almonds.
½ cup granola: 260 calories
1 ounce almonds: 162 calories
Save: 98 calories

White Veggie Switch
Instead of mashed potatoes, steam the cauliflower, then mash it.
¾ cup mashed potatoes (with whole milk and butter): 178 calories
¾ cup (steamed or boiled, then mashed) cauliflower (with buttermilk): 107 calories
Save: 71 calories

Indulge A Sweet Tooth
Instead of ½ cup premium ice cream, eat 1 4-ounce pudding cup.
½ cup Haagen Dazs Chocolate Ice Cream: 260 calories
Jello four-ounce pudding cup: 110 calories
Save: 150 calories

Cold Drink Decision
A daily Starbucks run can be deceiving. Even without the whipped cream on top, one of these drinks is healthier than the other. The key is avoiding the mocha.
Grande Iced Café Mocha (16 ounces, no whipped cream, 2% milk): 230 calories
Grande Iced Café Latte (16 ounces, no whipped cream, 2% milk): 130 calories
Save: 100 calories

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