Easy Ways to Cut 100 Calories a Day

Reaching your weight goals might not be as challenging as you might think. According to registered dietitian Elizabeth Somer, author of Eat Your Way to Happiness, all you must do to lose a pound a month is cut your daily intake by 100 calories. That can be as simple as using a butter substitute rather than a tablespoon of butter on your baked potato or eating two egg rolls with your Chinese stir fry instead of three.

Here are 10 ways to painlessly cut 100 or more calories from your daily intake. (An extra bonus:  all of these substitutions reduce your intake of fat or sugar and/or improve the nutritional quality of your daily intake.)

Breakfast and Lunch:

  • Cut 1 tablespoon of oil, butter, or mayonnaise out of your daily diet, which means 2 poached eggs instead of 2 fried eggs, putting mustard instead mayo on your sandwich, grill a cheese sandwich using nonstick spray instead of a tablespoon of margarine, or steam asparagus, rather than saute it in 1 Tbsp. of butter/oil.

Lunch and Dinner:

  • Want your hamburger, but not the calories? Simply swap a burger made from regular ground beef for a Jennie-O Store lean ground turkey burger (280 vs 170 calories/ 4 ounces respectively) allowing you to shed more than 100 calories and still have a great tasting burger.
  • Replace 2 French-fried chicken drumsticks (384 calories) with 2 roasted drumsticks and 2/3 cup of peas and carrots (273 calories).

Side Dishes:

  • Toss out the croutons on your salad and you will save 130 calories.
  • Replace 1 cup of sweetened applesauce (194 calories) with 1 cup of unsweetened applesauce (104 calories) or replace 1 cup of peaches canned in extra heavy syrup (189 calories) with 2/3 cup of peaches canned in juice (72 calories).


  • Dip your chips in ½ cup of salsa (26 calories), rather than ½ cup of guacamole made with avocado and tomato (128 calories).
  • Switch from ½ cup of yogurt-covered raisins (380 calories) to ½ cup plain raisins (248 calories).


  • As a sweet treat, replace 4 small fruit leather strips (165 calories) with a 4.4 ounce clamshell of fresh blueberries or raspberries (65 calories).
  • Have a single-scoop ice cream cone (168 calories) instead of a double-scoop (309 calories).


  • Toss the can of cola (150 calories) and instead blend 4 ounces orange juice (50 calories) with 8 ounces carbonated water.

For more ideas and information, visit Elizabeth's website.



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