Easy ways to cut 100 calories from every meal

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Giving up 100 calories a day doesn't sound like much, but it adds up to 700 calories a week.  Do the math and that adds up to 10 pounds in a year. 

Or think about it this way: add 100 calories a day and that will take you up an entire dress size, and no one wants to make that move.

There are easy ways to eliminate 100 calories a day, even 100 calories each meal if you want to.  There are 10 substitutions you can make each meal to eliminate 100 calories.

First, breakfast:

"A large latte every day, that's 400 calories. That's like eating two glazed donuts every day," explains Megan Ware, a registered dietitian with Florida Hospital.

Ware says save the calories by using light sugar free syrup, instead of regular. Also, go ahead and eat an orange instead of drinking orange juice.  You will save 156 calories!  And when you're thinking scrambled eggs, omelets or frittatas, skip the cheese.

"Anything you would fill with meat and cheese, fill with vegetables instead," suggests Ware.

Next, lunch:

Anything you would smear on a little cream cheese, add Greek yogurt instead.

"It has twice the protein and none of the fat as sour cream," says Ware.

Also, pass on the mayonnaise as well. Spread hummus on wraps and sandwiches.  You will lose all the saturated fats and calories and gain Omega 3.

If you can't cut out pizza, thin crust will spare you 106 calories per slice.  Replace the pepperoni with veggies and then you've saved another 100 calories per slice.

Remember, not all salads are created equal.  Ware says Taco Bell's Chipotle Steak Taco Salad carries 900 calories and 57 grams of fat.  A better choice, Taco Bell's Chicken Fiesta Taco Salad which has 240 calories and 6 grams of fat.

Finally, dinner:

There are some do's and some dont's.  Do cook with non-fat cooking spray instead of olive oil or butter.  And for those brownies or chocolate cakes, do use a substitution.

"A third of a cup of this oil can have 600 calories. A third of a cup of applesauce has 35 calories. That's a huge difference you can make," explains Ware.

If you're opting for ice cream for dessert, have it in a dish.  If you skip the waffle cone you'll save 121 calories.

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 substitution and try that for a month - and so on. 

More ways to slash calories:

From www.weightwatchers.com:

  • Instead of adding the ingredients listed on a store bought cake mix, combine the mix with 12 oz of diet soda!

From www.prevention.com:

  • Customize spaghetti sauce by adding fresh zucchini, green peppers, mushrooms, and onions instead of the meat to save 100 calories.
  • Studies show that just by leaving 3-4 bites on your plate, depending on what is on your plate of course, that could save you 100 calories right there!
  • Trade 1 cup of ice cream for a half of a cup topped with 1 cup of sliced strawberries.
  • Freeze grapes or watermelon wedges for a popsicle-like treat.

From www.everydayhealth.com:

  • In baking, substitute applesauce for the oil in the recipe.

From www.self.com:

  • Swap 2 beers for light ones.
  • Take the top off a tuna sandwich on sourdough; add a slice of low fat swiss cheese; nuke. Saves 137 calories.

From www.diabeticliving.com:

  • Just by filling your plate with 50% vegetables, you save calories right there. That space might otherwise be taken up with fattening sides.
  • When you're sick, the best thing for you is soup. The type of soup you sip can make a big impact on the day's calorie count. In general, broth-base soups are lower in calories than cream-base ones.

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