Ways to Take In Fewer Calories

Ways To take In Fewer Calories

Eating fewer calories doesn’t necessarily mean eating less food. Here are some ways to take in fewer calories.

To keep food from sticking, use:

  • Cooking sprays
  • Nonstick cookware
  • Water or stock

To replace butter and oil in baked goods, use:

  • Ground-up veggies or fruit with no added sugar
  • Nonfat plain yogurt
  • Veggie or fruit juice with no added sugar 

Replace fatty sauces with:

  • Hot sauce
  • Hummus
  • Lemon juice
  • Low-fat gravy
  • Low-fat salad dressing
  • Mustard
  • Nonfat plain yogurt
  • Salsa
  • Vinegar

Replace sweet drinks with:

  • Low-fat soy milk
  • Smoothie made with nonfat plain yogurt, skim milk, and frozen fruit
  • Sparkling water with a splash of 100% fruit juice
  • Tea or coffee with no cream or sugar
  • Veggie juice with no added sugar
  • Water with lemon, lime, or mint
  • Laban/ayran with soda and ice cubes
  • Cold herbal teas with mint leaves, apple slices, and ice cubes

Control portion sizes

  • Don’t skip meals
  • Measure food
  • Pay attention to serving sizes
  • Plan your snacks and meals
  • Start with non-starchy veggies or a broth-based soup
  • Use small plates
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