You may snicker when you hear your lunch mate order salad dressing on the side or ask the chef to “hold the mayo.” But these little tricks can help you maintain a healthy weight.
A calorie is a measure of how much energy is in a food. The bottom line is simple: If you take in more than your body needs, you can gain weight.
Even small adjustments – say, reducing your food intake by 100 calories a day – can help you lower your weight gradually and prevent weight gain. Try some of these ideas to easily save 100 calories at dinner or lunch:
- Remove the skin from chicken breasts
- Use 5 mL (1 teaspoon) of mustard instead of mayonnaise on your sandwich
- Make your own salad dressing with one-quarter or one-half less oil. Try our Orange poppyseed dressing
- Omit the cheese sauce from your steamed vegetables
- Bake fish or chicken instead of deep-frying it. Try our Tangy crunchy chicken
- Replace half the butter with unsweetened applesauce in homemade muffins, cookies and cake
- Use lettuce leaves instead of tortillas to make wraps and tacos. Try our Chicken lettuce tacos
- Enjoy soup made from pureed vegetables instead of cream. Try our Mushroom and squash soup
- Dip celery or cucumber instead of 12 tortilla chips into salsa
- Enjoy 250 mL (1 cup) of blueberries instead of 20 jelly beans
- Eat a medium orange instead of drinking 250 mL (1 cup) of orange juice
- Quench your thirst with 250 mL (1 cup) of sodium-free mineral water instead of cola
- Order your cappuccino or latte with skim milk instead of whole milk
- Replace 60 mL (four tablespoons) of coffee cream with skim milk
- Use smaller plates, bowls and cups. With less space to fill, you tend to eat less – as long as you skip seconds!
Being overweight is a risk factor for developing high blood pressure, high cholesterol and heart disease. So achieving and maintaining a healthy weight is an important way to reduce your risk.
Got an easy way to cut calories? Add it in the comments below.