Calorie-Saving Swaps for Sugar, Soda & More
Jun
12
2019
Hi Lisa,I loved your emails about replacing carbs with veggies. Do you have swaps for everyday foods besides bread and pasta?
Swapaholic Sarah
Hi Swapaholic Sarah,Yes! Swaps are my life. There are so many simple switches you can make to save hundreds of calories. Swap ‘til you drop!
Instead of Regular Ground Beef… Extra-Lean Ground Beef
Ground beef isn’t off-limits! Extra-lean ground beef actually has fewer calories than lean ground turkey, and it has less than HALF the calories of 80/20 ground beef. It’s surprisingly juicy and flavorful, considering how lean it is. Look for the kind labeled 96 or 97% lean, and use it for burgers, meatloaf, skillet meals, and more. (Click for recipes.)
Instead of Dairy Milk… Unsweetened Vanilla Almond Milk
Swapping whole milk for this low-calorie almond milk will save you over 100 calories per cup! Even switching from skim milk will save you 50+ calories. It has a nice subtle taste and works pretty much anywhere you’d use regular milk: in cereal, coffee, oatmeal, baking… You name it. There's also regular unflavored almond milk, which is great for savory foods like soups and sauces. I prefer the shelf-stable cartons, so I never run out!
Instead of Sugar/Honey/Agave… Natural No-Calorie Sweetener
White sugar is definitely not the best choice (for health OR calorie counts!), but even natural honeys and syrups are loaded with calories. Instead, I use natural no-calorie sweetener, like Truvia, which is made with stevia leaf extract. Each 0-calorie packet is as sweet as 2 teaspoons of sugar, saving you 35 calories. Stevia-based sweeteners even come in spoonable containers, liquid drops, and this honey-style nectar.
Instead of Eggs… Egg Whites
People ask me all the time, “Why don’t you use egg yolks?” The answer: I save calories wherever I can! (I get plenty of healthy fat from foods like salmon and almonds. More on that subject here.) Egg whites are pure protein, and ditching the yolks can cut your egg-based calories by more than 50 percent. Three large eggs have around 215 calories, but 6 egg whites (the equivalent amount) have only about 100 calories! Rather than cracking and separating dozens of eggs, I buy cartons of liquid egg whites or egg substitute.
Instead of Dried Fruit… Freeze-Dried Fruit
Dried fruit isn’t as innocent as it seems… It’s calorie dense and often has added sugar, making it more like candy than fresh fruit. Freeze-dried fruit, its light ‘n crunchy counterpart, gives you a major serving size for a tiny calorie count. I snack on it straight, but it’s also fantastic in recipes. I love these packs from Brothers All Natural.
Instead of Peanut Butter… Powdered Peanut Butter
Powdered peanut butter is basically defatted peanuts ground into powder. It has 50% fewer calories and 80% less fat than regular PB! Add a little water, and you have peanut butter ready for dipping, spreading, or adding to baked goods. For recipes like these, I’ll often go half & half with regular peanut butter and powdered PB. Fewer calories with lots of flavor!
Instead of Salad Dressing… Salsa
Salsa’s not just for dipping -- it’s also for dressing! It’s easy to go overboard with salad dressing, and restaurant salads often contain 2 - 3 servings. Choose salsa instead, and you’ll save hundreds of calories. If you’re in the mood for something creamy, mix it with fat-free Greek yogurt or light ranch dressing! Speaking of yogurt…
Instead of Sour Cream… Fat-Free Greek Yogurt
Fat-free Greek yogurt has almost the same texture and tart taste as sour cream, but with way fewer calories. It also packs a protein punch. I use Greek yogurt in dips (sweet and savory), scoopable salads, slaws… It’s even good on top of chili and soup! Check out all these recipes.Hungry for More?
Save hundreds of calories with tips & tricks from my latest podcast episode: “The 100-Calorie Episode: Ways to Save, Burn & More!” Listen now, or subscribe and listen later!
FYI: As an Amazon Associate, we may receive compensation from some of these links.
Chew on this:
Happy National Peanut Butter Cookie Day (June 12th)! How about a no-bake cookie fix in the form of this peanut butter cookie dough?
Click “Send to a Friend” to share these swaps!
Have a Question for Hungry Girl?
Send it in! She answers new Qs each week (but cannot respond to emails personally).
We may receive affiliate compensation from some of these links. Prices and availability are subject to change.
We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.
*The WW Points® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the Points® trademark.
Questions on the WW Points® values listed? Click here.
Hungry Girl provides general information about food and lifestyle. This information and any linked materials are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. Click here for more information.
