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By Ruby Hawk on June 12th, 2008

Eat Less Calories

Swap higher calorie foods for less calories.

On the Go

  1. Swap medium fries for Small Fries, saved 130 calories
  2. Swap Grilled Chicken Sandwich for Kid-Sized Hamburger, saved 170 calories.
  3. Swap Chicken Burrito for 2 soft Tacos, saved 370 calories.
  4. Swap 6 “Personal Pan Pizza for 1 slice medium Pan Pizza, saved 350 calories.
  5. Swap Large Cola for Large Tea (unsweetened) .Add Sweet & Low, saved 310 calories.

In a Restaurant or at Home

  1. Swap a Chicken Thigh for a Boneless Skinless Chicken Breast, saved 140 calories.
  2. Swap a Lamb Chop for a Pork Chop, saved 157 calories.
  3. Swap a Prime Rib for a Lean Sirloin Steak, saved 157 calories.
  4. Swap 2 Sausage links for 2 Bacon Strips, saved 78 calories.
  5. Swap a Burger for a Hot Dog, saved 158 calories. (Opt for a turkey dog and you will save 48 more calories).

Desserts

  1. Swap a Dark chocolate Bar for 2 tbsp. Simi Sweet Chocolate Chips, saved 74 calories.
  2. Swap a slice of Apple Pie for 1/2 cup Apple Crisp, saved 184 calories.
  3. Swap 4 Oreos for 4 Chocolate Wafer Cookies topped with 1 tsp. Lite Whipped Topping, saved 70 calories.
  4. Swap a Small Hot Fudge for Small Frozen Banana topped with 2 tbsp Lite Chocolate Syrup, saved 190 calories
  5. Swap a Brownie (2 3/4 ” square) for 2 Chocolate Chip Cookies, saved 129 calories.

Nibbles

  1. Swap 1/2 cup Raisins for 1/2 cup Grapes, saved 165 calories.
  2. Swap 1-oz. Potato Chips for 1 cup Air Popped Pop Corn, saved 124 calories.
  3. Swap two 1′ squares of Cheddar for 1 fat reduced String Mozzarella, saved 88 calories.
  4. Swap 1/2 cup Peanuts for 20 Skinny Pretzel Sticks dipped in 1 Tbsp. Peanut Butter, saved 290 calories.
  5. Swap 6 oz.Strawberry Yogurt for 6 oz. plain non-fat yogurt with 1/2 cup Strawberries, saved 83 calories.
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  1. Alixander Haban Escote | Jun 12, 2008 | Reply

    Such a very wonderful and very informative article. Cheers!

  2. nobert soloria bermosa | Jun 12, 2008 | Reply

    very informative and healthy tips,thanks Ruby

  3. salvatore | Jun 12, 2008 | Reply

    interesting and informative article, great job, well done

  4. PR Mace | Jun 12, 2008 | Reply

    Thanks Ruby,

    I am always looking for new ways to watch my weight. Well done with helpful tips. Good article.

  5. valli | Jun 12, 2008 | Reply

    Very useful tips.

  6. Liane Schmidt | Jun 12, 2008 | Reply

    Great tips. Nice work.

    Best wishes.

    Sincerely,

    -Liane Schmidt.

  7. Darlene McFarlane | Jun 12, 2008 | Reply

    Very good information, Ruby. Knowing how many calories you save by swapping food makes it all the more enticing.

  8. Ruby Hawk | Jun 13, 2008 | Reply

    Thanks everybody, It does help when you know how many calories you are saving and a yogurt tastes just as good as ice cream.There are so many ways to save calories if we look for them. I appreciate all your comments. Take care.(the hardest thing for me to resist is a big piece of pecan pie)

  9. IcyCucky | Jun 14, 2008 | Reply

    Great tips, Ruby!

  10. Lucy Lockett | Jun 15, 2008 | Reply

    Eating wisely helps a lot!

  11. MindIt | Jun 16, 2008 | Reply

    Wow! The title wasn’t that inviting, but this is really some useful information.

  12. Rookie Expert | Jun 16, 2008 | Reply

    Wonderful article. Wealth of information on calories. I like the way you have written it too, easy to understand, quick to look up even for later use. Im going to save this article on my laptop. Just that i wouldnt suggest swapping a Dark chocolate with anything, dark chocolate contains anti-oxidants. (Also, its so yummmy, nothing can compare to it for me!!)

    I agree with MindIt, maybe you can change the article name to ‘Reduce 3465 Calories from Your Diet’ (i got the number 3465 by the number of calories you have listed that can be saved by swapping to a lesser caloried food). Or ‘3465 Lesser Calories for Swapping’ sounds good too.

    Anyway i loved the article and am adding it to digg and stumble.Thanx.

  13. Ruby Hawk | Jun 17, 2008 | Reply

    Thanks for all the comments again and for the advise. I apprecate all that you can add. The dark chocolate is good for antioxidents but a little goes a long way. Take care everyone.

  14. Amos | Jun 20, 2008 | Reply

    Thats a good list to follow to save the calories. Who’d a thunk it?

  15. dv | Mar 26, 2009 | Reply

    this writer copied your content:
    http://www.examiner.com/x-4212-Orlando-Food-Examiner~y2009m3d25-Who-Wants-to-Know-How-To-Save-Some-Calories

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