We've done some research on how to cut down 100 calories from your daily intake effortlessly. Here are some of the best suggestions. Follow 5 of these daily and lose a pound per week!
1. Spread 1 Tbsp of all-fruit jam on your toast instead of 1 1/2 Tbsp of butter
2. Go with 1/2 cup of nonfat milk instead of 1 cup whole milk
3. Choose poached eggs over fried eggs
6. Snack on an orange and a banana instead of a Snickers candy bar.
7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.
8. Steam your vegetables rather than sauteing them in 1 tablespoon of butter or oil
9. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.
10. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.
11. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.
12. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.
13. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.
14. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.
15. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.
16. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.
17. Instead of eating 5 chocolate-chip cookies, savor the taste of 2.
18. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half. 19. Replace a 12-ounce can of cola with a 12-ounce can of diet cola. 32. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.
20. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes). If done twice in the day, 100 calories will be cut.
21. Grill a cheese sandwich with nonstick cooking spray instead of margarine.
22. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.
23. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.
24. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.
25. Order a sandwich on cracked wheat bread instead of a croissant.
26. Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries.
27. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.
28. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.
29. Use 1 tablespoon of fat free mayonnaise in your tuna salad instead of 2 tablespoons of regular mayo
30. Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead.
31. Replace 3 fish sticks with 3 ounces of grilled halibut.
32. In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise.
33. Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.
34. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.
35. For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.
36. Cut back on sampling during cooking. The following "tastes" have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough.
37. At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.
38. Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk.
39. Choose 1/2 cup of brown rice instead of 1 serving of frozen rice pilaf with green beans or 1 serving of frozen Oriental rice and vegetables.
40. Compliment your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup.
41. Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.
42. Pass on the second helping of mashed potatoes.
43. Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns.
44. Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You'll save 100 calories per slice.
45. Replace 8 sticks of regular chewing gum with sugar-free chewing gum.
46. Snack on a papaya instead of a bag of M&Ms.
47. Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry.
48. Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt.
49. Munch on 1 cup of frozen grapes instead of an ice cream sandwich.
50. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.
51. Replace 2 brownies with 2 fig bars.
52. Eat 2 meatballs instead of 4 with your spaghetti.
53. On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer.
54. Eat 1/2 cup of black beans instead of 3 ounces of roast beef.
55. Eat 2 Kellogg's Nutri-Grain bars instead of 2 Kellogg's Pop-Tarts.
56. Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing.
57. Replace 1 large flour tortilla with 1 six-inch corn tortilla.
58. Eat a turkey sandwich instead of a chicken salad sandwich.
59. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.
60. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.
61. Order a sandwich with barbecued chicken instead of barbecued pork.
62. Replace 1 cup of corn with 1 cup of carrots.
63. Replace 2 ounces of corn chips with 2 ounces of SnackWell's wheat crackers.
64. Hold the butter on pancakes
65. Scramble together 4 egg whites instead of 2 whole eggs
66. Leave the Swiss cheese out of your sandwich
67. Slather your bread with mustard rather than mayo and save 80 calories per tablespoon
68. Take your iced tea unsweetened
69. Slurp minestrone soup instead of cream of anything
70. Drizzle extra hot sauce, not blue cheese or ranch dressing, on your wings
71. Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruit drinks tend to be made with bottled mixers that contain added sugar and syrups.
72. Sip a glass of water between drinks—pacing yourself can help you cut back by a glass or more.
73. Move your stash of Hershey's Kisses at least 6 feet away from your desk—you'll dip in half as often.
74. Have 1/2 cup of fresh grapes instead of that little snack box of raisins
75. Fill your bowl with sorbet instead of ice cream—you can have an extra 1/2 cup of the former and still slash calories
76. Have sugar-free Jell-O instead of pudding. Better your nighttime treat jiggle than your thighs.
77. Use chicken broth (low-sodium is best) instead of oil to sauté meat and veggies.
78. Next time you make meatballs, meatloaf, or burgers, go half-and-half with ground beef and turkey.
79. Eat a bowl of high-fiber cereal and you'll consume fewer calories all day.
80. Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad.
81. Put barbecue sauce, not honey mustard, on your chicken sandwich
82. Top your burger with onions, lettuce, and tomato and skip the cheese.
83. Toss your salad with 1 tablespoon of dressing until every lettuce leaf is coated. You'll get away with using half the usual serving size.
84. Skip the bread before a meal when eating out
85. Trade butter for a flavorful spread made with garlic, fresh rosemary, and light, trans fat-free margarine.
86. Choose a fruit as your mid morning snack instead of 2oz of peanuts
87. Ditch juices from concentrate and drink freshly squeezed juice instead; home made, sweetened with substitute sugar or a hint of honey
88. have a fat free yogurt for a snack instead of ice cream
89. supersize your vegetable portion and shrink the carb options. 1/2 cup of rice + 1 cup of broccoli with your steak or chicken instead of 1/2 a plate of rice and a lonely piece of broccoli
90. drink at least one less bottle of soda per day
91. chose a wrap instead of a sandwich
92. add dijon mustard to your turkey sandwich instead of mayonaise
93. have 1/2 cup of special k cereal for breakfast instead of frosted flakes
94. eat half of the fries that come with your burger or better yet, order a lighter side!
95. order broth soups instead of creamy soups and skip the croutons
96. having a frappe? skip the whipped cream and order it with skim milk!
97. have an espresso instead of a capuccino and sweeten with sugar substitute
98. prepare your tuna salad with a couple drops of worcestershire sauce, chopped onions and tomatoes instead of 2 Tbsp of mayonaise and canned corn
99. cook your fish with cooking spray instead of breaded and deep fried
100. skip the shredded cheese, sour cream and bacon bits on your potato. top with a little butter or olive oil and oregano instead
