Feel like you’re always working (too) hard to manage your weight? Each of these six simple swaps helps you to save up to 100 calories in places you won’t miss them.
Order your coffee with nonfat milk. Order (or make) your coffee with nonfat milk instead of cream and sugar. For a 12-ounce size, this will free up about 100 calories.
Have an English muffin instead of a bagel. You’ll save about 100 calories if that bagel is 4 inches in diameter—and even more if it’s a bigger one from the bakery. Spread your English muffin with some peanut butter: its protein, fiber and heart-healthy fats will give this breakfast some staying power.
Ditch the chips, have popcorn. Some snack chips are worse than others—but all contain significant calories. If you swap a 1.5-oz. bag of chips for 3 cups of air-popped popcorn (a whole grain!), you’ll cut the calorie count roughly in half (about 90 calories).
Lose the top piece of bread on your sandwich. An open-face sandwich is often just as satisfying as one with double the bread. Isn’t the filling the best part anyway?
Swap that heaping tablespoon of mayo for some mustard. Regular mayo delivers about 90 calories in just 1 tablespoon—and you’re probably using even more. Mustard adds a spicy bite to your sandwich at only about 10 calories per tablespoon.
Eat snap peas instead of a banana. Eat snap peas instead of a banana with your sandwich for lunch. Yes, bananas are good for you (they’re a great source of potassium and vitamin C)—but you can painlessly shave about 100 calories from your day if you enjoy 1 cup of snap peas alongside your sandwich in place of a large banana. You’ll save about 26 grams of carbohydrate too.
Check with your doctor about the right diet for you.