Easy Food Swaps That Will Help You Cut Calories

Written by
Joan Hodges 
It really is possible to have your cake and eat it, too, and these easy calorie-cutting substitutions prove it.

Not only do they slim your waist, but they improve your overall health—and best of all, they cut major calories without sacrificing the taste of some of your favorite foods.
Swap: Pasta for Spaghetti Squash
Calories Saved: 200
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If you just can't give up your favorite Italian dishes, spaghetti squash is a great substitute. The squash saves you about 200 calories, and boasts tons of vitamin C, folate and magnesium. It's also extremely easy to make. Once cooked, simply use a fork to remove pieces for an Angel hair pasta texture.

Dress it up with traditional marinara sauce or create a buttery garlic dish.
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Swap: Flavored Yogurt for Plain Yogurt
Calories Saved: 40
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Yogurt is not only filling but packed with nutrients and digestion-aiding enzymes, but it often gets distorted with sugary additives that are common in those individual fruit-at-the-bottom cups. Something to remember: Whenever items are added to yogurt, even fruit, they usually come with a serving of high fructose corn syrup.

Your best bet? Buy plain yogurt and add your own fresh fruits.
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Nutrition Tips
Swap: Regular Beef for Grass-fed Beef
Calories Saved: 92
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Sure, steak is an awesome source of protein, iron and good fat. But the quality of the beef makes a big difference in calories and nutrition. Grass-fed beef has less fat, and the fat that is present has a higher concentration of omega-3s (credited with aiding brain-centric diseases such as ADHD and Alzheimer's).
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Nutrition Tips
Swap: Frappuccino for Latte
Calories Saved: At least 50
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Can't help but satisfy that sweet tooth with a Frappuccino sugar rush? You may want to think twice. Even a Frappuccino without the whipped cream packs major calories.

Try a vanilla latte instead with two-percent milk. You can still satisfy your sweet tooth while saving at least 50 calories, often, more depending on the Frappuccino. Not to mention, this swap also saves you a whopping 40 grams of sugar!
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Nutrition Tips
Swap: Peanuts for Edamame
Calories Saved: 100
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Heart-healthy peanuts are an excellent snack, but their calorie count is high. Trade out this legume for another favorite with half the calories and twice the protein. Edamame sprinkled with a dash of sesame seed and salt proves to be the superior snack when you want to cut calories and add nutrition.
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Nutrition Tips
Swap: Ice Cream for Frozen Bananas
Calories Saved: At least 45
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Just because you're watching calorie intake doesn't mean dessert is a thing of the past. Simply take the sweetness of (frozen) bananas and a touch of cocoa powder to mimic a chocolate ice cream. Talk about a guilt-free treat!
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Nutrition Tips
Swap: Hamburger Bun for English Muffin
Calories Saved: 60
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Of course, you've heard of the lettuce bun, which definitely saves calories. However, iceberg lettuce doesn't add much in the way of nutrition, and it can make it difficult to hold the burger together.

Instead, use a whole wheat English muffin. Toast it or eat it plain—either way it's a fiber-filled and nutritious addition to your burger. Now, those are calories worth consuming.
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Nutrition Tips
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Nutrition Tips

About the Author

Joan Hodges ACTIVE.com Contributor
Joan Hodges writes nutrition articles for ACTIVE.com. As a health and wellness blogger based in Dallas, Texas, she has been inspired by her own journey of full mental and physical recovery. Joan is a devout yogi, dog lover and self-love advocate. You can read about her health journey here.