Smart Swaps

Another diet, ugh! Cutting calories may seem like a painful task, especially when you’ve tried diets in the past that just haven’t worked. Will I be hungry? Will I have to give up my favorite foods? Will I have to buy expensive foods? No, No and No again.

The key to healthy meal planning is to make reasonable goals, take small steps, and make one change at a time. Setting reasonable goals will help you see your progress and prevent you from giving up. Once you reach your first goal, it’s time to set a second one. Healthy meal planning can even be as simple as just substituting one healthy ingredient for another. Here’s what I mean.

Smart Swaps:

• Drink 1 cup of water, seltzer, or calorie-free beverage instead of soda. Save 96 calories, 28 grams of sugar
• Drink 1 cup of fat free milk instead of 1 cup of whole milk. Save 70 calories, 8 grams of fat
• Use 2 tablespoons of light buttery spread instead of 2 tablespoons of butter. Save 110 calories, 12 grams of fat
• Use 2 tablespoons reduced-fat light mayonnaise instead of 2 tablespoons of regular mayonnaise. Save 100 calories, 5.5 grams of fat.
• Use 2 tablespoons of reduced-fat Caesar dressing instead of 2 tablespoons of original Caesar dressing. Save 90 calories, 11 grams of fat.
• Eat 1 cup whole grain cereal, such as oatmeal, instead of a Corn Muffin. Save 360 calories, 14 grams of fat.
• Dip 1 cup raw veggies, like celery or carrots, in low-fat dip instead of 1 oz potato chips. Save 120 calories, 10 grams of fat
• Enjoy 1 cup canned pineapple in water, instead of pineapple in heavy syrup. Save 60 calories, 18 grams of sugar
• Enjoy 1 cup of grapes instead of 1 cup of raisins. Save 410 calories, 91 grams of sugar.
• Stop by a fast food restaurant and order a 10oz. baked potato with cheese sauce instead of a 10oz. order of French fries. Save 550 calories, 38 grams of fat.
• Try 1 cup vegetable soup instead of 1 cup broccoli and cheddar soup. Save 200 calories, 22 grams of fat
• Order skinless chicken breast instead of chicken with skin. Save 80 calories, 8 grams of fat

Making simple swaps, like the ones above, can help you to cut calories without feeling deprived or hungry. Cutting even 100 calories a day can help toward your weight loss goal. So start setting your first goal today and get on your way to a new, healthier you.

*Nutrition content of specific items listed above may vary with different brands and varieties. Information is meant to serve as a guide for making healthier choices.

For more tips, information and healthy recipes, visit the health and wellness section of ShopRite.com.