Sensible eating doesn’t mean you can’t indulge in sweet treats. Instead of a strawberry ice cream sundae (267 calories), for instance, try 250 mL of strawberries (110 calories), topped with two tablespoons of whipped cream from a can (14 calories).
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Poach two large eggs (150 calories) instead of frying them in one tablespoon butter (250 calories).
Cutting calories doesn’t necessarily mean taking your coffee black. Pour four tablespoons of whole milk (60 calories) in your coffee, rather than four tablespoons of light cream (232 calories).
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Instead of one 85-gram corn muffin (258 calories), have one 60-gram buttermilk waffle with one teaspoon of pure maple syrup and one tablespoon of whipped cream from a can (185 calories).
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Try a sandwich with 85 grams of ham (133 calories), instead of one plain hamburger (274 calories).
Switch from a can of cola (140 calories) to a glass of water (0 calories).
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Stretch 250 mL of deli coleslaw by mixing it with two 225-gram packs of shredded carrots. Have 250 mL of this mixture in place of the original recipe and save 100 calories.
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Pass on 250 mL of orange sherbet (270 calories). Feast instead on two large, chilled navel oranges (130 calories).
Eat one-tenth of a blueberry pie (300 calories) instead of one-tenth of a pecan pie (400 calories).
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When stir-frying, use one tablespoon of olive oil (120 calories) in a nonstick wok rather than two tablespoons of oil (240 calories) in a plain steel wok.
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Trim the visible fat from a 100-gram steak and save 100 calories.
Grill or broil a 170-gram slab of salmon (310 calories) in place of a 170-gram slab of prime beef tenderloin (406 calories).
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Get a small order of fries (210 calories) instead of “super-sizing” (540 calories), or eat a baked sweet potato (136 calories).
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Rather than eating 500 mL of rice pilaf (400 calories), mix 120 mL of pilaf with 500 mL of chopped vegetables (less than 200 calories).
Add protein to a salad with one sliced hard-boiled egg (78 calories) instead of 55 grams of shredded cheese (200 calories).
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Dine on 120 mL of beef stew (110 calories) instead of one knockwurst link (209 calories).
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Top a 100-gram serving of spaghetti with 120 mL of tomato sauce (125 calories) instead of meat sauce (242 calories).
Substitute two thin slices of turkey bacon (135 calories) for two thick slices of pork bacon (224 calories).
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Sip two 120-mL glasses of red wine (160 calories) instead of one 120-mL extra-dry martini (254 calories).
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Eat a large banana (114 calories) instead of 45-grams chocolate-covered peanuts (240 calories).
Need to satisfy a craving for sweets? Forgo four caramels (120 calories) for one lollipop (22 calories).
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It’s easy to lose count when snacking… Eat five vanilla wafers (190 calories) instead of 10 (380 calories), and you’ve saved yourself nearly 200 calories.
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Shop ‘Till You Drop
Treat yourself to a 20-minute shopping spree. The average 64-kilogram adult will burn 112 calories from this physical activity!
Drive 156 golf balls at the range at a rate of six swings a minute and you’ll be using up 100 calories.
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Slow-dance to seven songs for a total of about 26 minutes to burn 100 calories.
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Spend five minutes walking up several flights of stairs, and you’ll be walking off 101 calories.
Participate for just 10 minutes in a low-impact aerobics class, and you’ll burn 104 calories.
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Push yourself to run a high-energy kilometre in six minutes, and you’ll burn 70 calories.
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Play tag with your children for 15 minutes, and you’ll burn up to 116 calories.
Take a brisk 13-minute walk, and you can burn as many as 100 calories.