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10 Simple Calorie-Cutting Food Swaps

Losing a few pounds doesn’t have to be a struggle. With these simple food swaps, you can enjoy the tasty goodness of your favourite treats with a significant reduction in calories!

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Banish bread

Banish bread

Put some crunch in your lunch using collard greens instead of bread to roll up sandwich fillings.

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Ditch pre-flavoured yogurts

Ditch pre-flavoured yogurts

Flavour your own yogurt instead of buying pre-sweetened brands, advises Rory Hornstein, registered dietitian for the Calgary Weight Management Centre. “Stir in one teaspoon (5 mL) of maple syrup or honey, which contains only one-third of the sugar in sweetened yogurts.”

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Take your coffee black

Take your coffee black

Frappuccinos add up, warns Jane Dummer, a registered dietitian in Kitchener, Ont. Save over 220 calories by ordering a black coffee instead. 

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Bake, don't fry

Bake, don’t fry

“Bake your bacon!” recommends Jo Lusted, a TV chef and the author of Dish Do-Over. When baked, excess grease collects in the catch-pan-not on your plate.

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Cut the whipping cream

Cut the whipping cream

For creamy sauces, Lusted suggests swapping 35 per cent whipping cream with low-fat evap­orated milk.

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Use less salad dressing

Use less salad dressing

Consume less salad dressing by dipping your fork in a side serving of sauce, then spearing your greens.

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Add cauliflower to pasta

Add cauliflower to pasta

Substitute cauliflower florets for one-third of the pasta in your favourite mac and cheese.

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Say yes to yam flour

Say yes to yam flour

Fill your next bowl of soup with shirataki noodles-Asian-style soft noodles made from yam flour. 

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Pump up you cakes with puree

Pump up you cakes with puree

For those who want to eat their cake, too, replace the eggs, oil and water that you’d add to
a packaged cake mix with a 14-ounce (398 mL) can of pumpkin purée.

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Crack down on cream cheese

Crack down on cream cheese

Save 90 calories at the coffee shop by asking for margarine on your bagel instead of cream cheese.