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Simple Ways to Cut Calories

ways to cut calories

“Slow hands” with the salad dressing, mayonnaise and sauces:

  • 2 tablespoons of regular Ranch-type salad dressing contains close to 140 calories
  • ½ cup Alfredo sauce contains up to 300 calories
  • ½ cup of red pasta type sauce adds about 80 calories

While light versions can reduce total calories, be aware that they can still contain a lot of calories in a small portion. Measuring cups and spoons might be a helpful tool!


Be picky with your proteins!

  • -Sausages, pepperoni, hot dogs, spare ribs, bacon and bologna are all high-fat, high-protein foods and contain upwards of 300 calories for a 2 ounce serving, or about the size of a small sausage link.

Better choices to save calories would include chicken, fish, turkey, lean beef, Canadian bacon and ham. Consider too, plant proteins like kidney beans, lentils and soy based products.


Skip (slow down) the snacking!

  • -The average “snacker” puts away 300-600 calories per snack.

Typically, snack foods chosen are often high in calories, hydrogenated (bad) fats and sodium. The body will work better if given a 3-4 hour break from food. Breaks allow the stomach and the brain to signal each other better. Include them if you are truly feeling hunger or if a meal is delayed to prevent overeating at the next meal. Choose lean protein, raw vegetables, small amounts of nuts or a small piece of fruit.


Push away the pasta and rice!

  • 1 cup of cooked rice or pasta (about a cereal bowl filled halfway), without oil or sauces added sets you back up to 250 calories.

Use 100% whole grain versions to add fiber. Additionally toss in vegetables like onions, peppers, mushrooms, broccoli to increase volume and help control calories.

 

Shy away from shoveling your food!

  • Try the “4 bite rule

Usually, the first and last bites of food are the tastiest. Eat slowly, taking time to enjoy the texture and taste of the food. The decreased stress and improvements in brain-stomach messaging help cut total calories over time.

Sip wisely!

  • Flavored coffees can add up to over 500 calories for 24 ounces.

Start by ordering smaller sizes; consider asking for less syrup; add less cream, milk and sugar. Look for coffee and tea that is flavored without added calories.