45 ways to cut 100 calories a day


45 ways to cut 100 calories a day

To achieve a healthy body weight you have to achieve calorie balance.  To accomplish this you have to balance the calories burned or used with the food you consume each day.  Making small but significant changes in the types of foods you eat and the portion sizes you choose will add up quickly over the day by reducing the amount of calories you take in. 

Here are very simple but highly effective ways you can sneakily cut back on approximately 100 calories just by making easy changes at breakfast, lunch/dinner, dessert, snacks, and dining out:


1.  Choose skim or 1% milk instead of whole milk

2.  Use a small glass (no more than 6 ounces) for juice and a small bowl for cereal

3.  Substitute a no-calorie sweetener for sugar in your coffee, tea, and cereal

4.  Use a non-stick skillet and cooking spray in place of butter or margarine if cooking eggs

5.  Use turkey sausage or Canadian bacon in place of regular sausage or bacon

6.  Load up omelets with onions, peppers, spinach, and mushrooms instead of cheese and  



7.  Replace cheese on a sandwich or burger with lettuce, tomato, onions, or pickles

8.  Prepare tuna or chicken salad with a smaller amount using light mayonnaise

9.  Grill a sandwich using nonstick cooking spray instead of butter

10. Choose water-packed tuna instead of tuna packed in oil

11. Choose 1% cottage cheese

12. Avoid putting croutons on your salad

13. Trim all fat from beef, pork, and chicken

14. Bake, broil, or grill chicken and fish instead of frying

15. Limit meat portions to 3-4 ounces (the size of a deck of cards)

16. Reduce your portion of cooked rice and pasta by half a cup

17. Use 1 tablespoon less butter, margarine, or oil in a recipe

18. Season steamed vegetables with fresh lemon and herbs

19. Eat slowly to make your meal last and reduce your urge for second helpings


20. Satisfy your sweet tooth with a sliver, bite, or taste of dessert instead of a full portion

21. Have a single dip ice cream cone instead of several scoops in a bowl

22. Top angel food cake with berries and low-calorie whipped cream

23. Share your dessert with someone else

24. Cut a half slice of cake or pie

25. Substitute half or all the oil in a recipe with applesauce when baking


26. Looking for a tasty cold treat?  Freeze grapes or watermelon wedges for a popsicle-like appeal

27. Blend a smoothie out of Greek yogurt, low-fat milk and fresh fruit

28. Try hummus with pita wedges

29. When choosing fruit for a snack, pick one the size of a tennis ball or eat half of a bigger piece of fruit

30. Dip apples in low-fat caramel, celery in lite cream cheese, veggies in low-fat dressing, or fruit in a yogurt/orange juice mix

31. Try fresh fruit in place of dried fruit

32. Have a small handful of mixed nuts

Dining out

33. Ask for a cup of soup instead of a bowl

34. Select minestrone or other broth-based soups over cream-based soups

35. Ask for sauce and dressings on the side

36. Ask for a half portion or share a meal with someone else

37. Choose a side salad instead of fries when ordering fast food

38. Skip the super-size promotions

39. Select grilled chicken in place of breaded or fried

40. Substitute steamed vegetables for the potato, rice, or pasta side dish

41. Put your fork down between bites to slow yourself down

42. Be the first to place your order so you’re not swayed by others choices

43. Pass on the breadsticks and garlic bread

44. Choose marina sauce instead of Alfredo

45. Have hot tea instead of brandy or dessert wine