Shave off extra calories by swapping high-calorie foods for low.

By Lara McGlashan

Small Changes = Slimmer Waistline

It can be tricky adding a diet component to a workout program. In fact, you might be feeling hungrier now that you're exercising more. To properly fuel your body while still losing weight, eat three meals and one or two snacks daily. But for each of your meals and snacks, see where you can cut the fat, both literally and figuratively. "Making smarter food choices and swapping good foods for bad is easier than you think," says Kim Lyons, personal trainer from The Biggest Loser and coauthor of Your Body, Your Life (Sterling).

On the days when you exercise less, swap more foods; on days when you exercise a lot, swap fewer foods. "It's tempting to cut a lot of calories every day, but if you do that, your body goes into a sort of shock, hoarding all the calories you eat, and you stop losing weight," says Lyons. To keep progressing safely, try to trim no more than about 500 calories from your diet each day.


Swap Out: 12-ounce regular cappuccinoSwap In: 12-ounce regular coffee with 1 small container half-and-halfSave: 87 calories

Swap Out: 2-ounce regular cream cheeseSwap In: 4-ounce 1% cottage cheeseSave: 117 calories

Swap Out: 1 tablespoon butterSwap In: 1 tablespoon sugar-free jamSave: 92 calories

Swap Out: 2 large whole eggsSwap In: 3 egg whitesSave: 105 calories

Swap Out: 1 whole wheat bagelSwap In: 1 slice whole wheat toastSave: 150 calories

Swap Out: 8-ounce low-fat strawberry-flavored yogurtSwap In: 8-ounce plain fat-free yogurt with 2 sliced strawberriesSave: 96 calories

Swap Out: 1 pork sausage pattySwap In: 2 turkey sausage linksSave: 108 calories


Swap Out: 2 tablespoons ranch dressingSwap In: 1 tablespoon fat-free ranch plus 1 tablespoon grated Parmesan cheeseSave: 107 calories

Swap Out: 1 tablespoon regular mayoSwap In: 2 tablespoon hummusSave: 54 calories

Swap Out: 3 ounce hard salamiSwap In: 3 ounce ProsciuttoSave: 180 calories

Swap Out: A 20-ounce Coca-ColaSwap In: Blend 1/2 cup O.J., 1/2 cup skim milk, 1/2 cup ice, 3 strawberriesSave: 122 calories

Swap Out: Grilled chicken sandwichSwap In: Chicken soupSave: 126 calories

Swap Out: 1/2 cup tuna salad on lettuceSwap In: 3 ounce grilled chicken on lettuceSave: 98 calories

Swap Out: 2 slices whole wheat breadSwap In: One 4-inch whole wheat pita pocketSave: 126 calories


Swap Out: 1 cup white riceSwap In: 1/2 cup brown rice plus 1/2 cup steamed mixed vegetablesSave: 82 calories

Swap Out: 3 ounce 85% lean ground beef burgerSwap In: 4 ounce 99% lean ground turkey burgerSave: 98 calories

Swap Out: 1 cup sauteed broccoliSwap In: 1 cup steamed broccoliSave: 102 calories

Swap Out: 3 ounces filet mignonSwap In: 3 ounces tuna sashimiSave: 51 calories

Swap Out: 1 cup pasta (cooked)Swap In: 1 small sweet potato (baked)Save: 128 calories

Swap Out: 3-ounce pork chopSwap In: 3-ounce pork tenderloinSave: 45 calories


Swap Out: 5 Ritz crackers plus 1 tablespoon peanut butterSwap In: 1 light string cheese plus 1 small red appleSave: 49 calories

Swap Out: 1 Krispy Kreme doughnutSwap In: 4 Hershey's KissesSave: 100 calories

Swap Out: 1 cup fruit salad in heavy syrupSwap In: 1/2 cup sliced strawberries plus 1/2 cup blueberriesSave: 116 calories

Swap Out: 1 cup Cracker JackSwap In: 1 cup microwave kettle cornSave: 185 calories

Swap Out: A 16-ounce Starbucks Mocha FrappuccinoSwap In: A 16-ounce Starbucks Mocha Frappuccino Light, with no whipped creamSave: 240 calories

Swap Out: Blueberry muffin (4 ounce)Swap In: McDonald's small fruit-and-yogurt parfait with granola Save: 153 calories

Originally published in the July 2008 issue of Family Circle magazine.