10 Healthy Swaps in order to save You 100 Calories Infographic


10 Swaps to Save 100 Calories in Daily Meals

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10 Healthy Swaps to Save 300 Calories

Video taken from the channel: Laugh Everywhere


Do You Know How Much Food is 100 Calories?

Video taken from the channel: The Infographics Show


How to save between 150-500 calories in your daily diet (Nutrition Hack)

Video taken from the channel: Todd Durkin


Food Swap: Low Calorie

Video taken from the channel: Snap Fitness 24/7


Snack Food Swaps

Video taken from the channel: Snap Fitness 24/7



Video taken from the channel: High Carb Hannah

10 Healthy Swaps to Save You 100 Calories [Infographic] by Holley Grainger, MS, RD. May 30, 2017. 9 Comments. Share it: Need proof small changes lead to big results?

Shaving 100 calories from your daily intake is a simple way to lose around a pound of weight each month. Why Spicing Up Your Meals is Healthy, According to Science. 5 Bedtime. 10 Swaps to Save 100 Calories at Lunch. Small changes, like choosing a pita over sliced bread, can cut 100 calories from your midday meal.

There are plenty of ways to simply cut back your current dietary intake without having to completely sacrifice the things you love. These are my top 10 quick & easy swaps that can save you well over hundreds of calories! Check them out! Spray Butter VS Butter/Margarine/Spreads. This is a great way to potentially replace a couple hundred calories!

MAYO 1 Tbsp. 100 Calories GREEK YOGURT 1 Tbsp. 36 calories 21 CALORIES SAVED Save on calories and still feel satisfied with this swap, thanks to the healthy fats and fiber found in avocado. CREAM CHEESE 1 Tbsp. 45 Calories AVOCADO 1 Tbsp. pureed 24 calories 45 CALORIES SAVED Fill up on flavor plus heart-healthy fats and fiber when you.

10 Simple Food Swaps to Save Calories. chevron_left PREV: The Great Pantry Revamp: Tips A perfect sandwich upgrade that offers more heart-healthy fats and fiber, This simple swap cuts calories and will even give you a few extra grams of fiber. Check out this lovely infographic for a list of 10 healthy snacks under 100 calories! If you like this and want to receive more, sign up for our email list below and they will be sent to you. In fact, it can help you lose 1 1/2–2 pounds each month if you do it right. (Remember: A pound is roughly equivalent to 3,500 calories.) Check out these simple 200-calorie swaps that are so simple, your taste buds might not even notice.

If you think saving 300 calories won’t have much of an effect on your waistline, think again. Cutting just 300 calories each day for two weeks equates to 4,500 calories you’ve shaved. Since science suggests one pound is equivalent to approximately 3,500 calories, that means a painless weight loss of a little more than a pound every two weeks. From simple ingredient swaps to portion control tips, these 50 diet upgrades can help you lose weight without even realizing!

Save 100 calories! 5 of 50. View All. 6 of Enjoy a healthy 8-oz. baked potato instead of 8 oz. of French fries. Save 104 calories!

25 of 50 View All. 26 of. Cut 500 Calories a Day and Lose Weight with these Healthy Food Swaps! Trying to get healthy and lose weight can be daunting.

However, you can easily cut 500 calories a day and lose weight by swapping unhealthy foods with their healthier alternatives.

List of related literature:

Typically, such products are given “healthier” icons by the companies if they provide key nutrients at targeted levels, meet FDA specifications for “reduced,” “low” or “free” in calories, fat, saturated fat, sugar, or sodium, or contribute to some functional benefit such as promoting heart health or hydration.

“Food Marketing to Children and Youth: Threat or Opportunity?” by Institute of Medicine, Board on Children, Youth, and Families, Food and Nutrition Board, Committee on Food Marketing and the Diets of Children and Youth, Vivica I. Kraak, Jennifer Appleton Gootman, J. Michael McGinnis
from Food Marketing to Children and Youth: Threat or Opportunity?
by Institute of Medicine, Board on Children, Youth, and Families, et. al.
National Academies Press, 2006

Print multiple “Nutrition Facts” labels per page.

“How to Open a Financially Successful Pizza & Sub Restaurant” by Shri L. Henkel, Douglas R. Brown
from How to Open a Financially Successful Pizza & Sub Restaurant
by Shri L. Henkel, Douglas R. Brown
Atlantic Publishing Group, 2007

Therefore added sugars and saturated and trans fats should be considered “discretionary” calories.22 The 2015–20 Dietary Guidelines for Americans (DGA) recommends consumption of a healthy

“Anderson’s Pediatric Cardiology E-Book” by Gil Wernovsky, Robert H. Anderson, Kumar Krishna, Kathleen A. Mussato, Andrew Redington, James S. Tweddell, Justin Tretter
from Anderson’s Pediatric Cardiology E-Book
by Gil Wernovsky, Robert H. Anderson, et. al.
Elsevier Health Sciences, 2019

For example, the original food label (left) says that a serving has only 100 kcal.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

What about swapping out a less-healthy fat for a healthier one in your dressing?

“Mom Energy” by Ashley Koff, R.D., Kathy Kaehler
from Mom Energy
by Ashley Koff, R.D., Kathy Kaehler
Hay House, 2011

These are now updated as the Food Standards Agency’s Eight Tips for Healthier Choices (FSA 2005) (Table 1.2.1).

“Manual of Dietetic Practice” by Briony Thomas, Jacki Bishop
from Manual of Dietetic Practice
by Briony Thomas, Jacki Bishop
Wiley, 2013

Then, enter the number of servings and click Calculate for a complete nutritional breakdown: calories, fat,

“The Ultimate Mac User Book” by Setapp Limited, Tetiana Hanchar, Andrii Hakman
from The Ultimate Mac User Book
by Setapp Limited, Tetiana Hanchar, Andrii Hakman
Setapp Limited, 2020

Will this change the numbers on the Nutrition Facts labels?

“Nutrition For Dummies” by Carol Ann Rinzler
from Nutrition For Dummies
by Carol Ann Rinzler
Wiley, 2011

A meta-analysis of six RCTs that tested the effectiveness of SlimFast meal replacement products versus diets comprised of conventional foods (with the same calorie goal) found that participants who used meal replacements lost approximately 7-8% of initial weight, as compared to 37% in the conventional diet group.

“Encyclopedia of Body Image and Human Appearance” by Thomas F. Cash
from Encyclopedia of Body Image and Human Appearance
by Thomas F. Cash
Elsevier Science, 2012

Studies have demonstrated that savings of 20-40 percent in energy consumption can be achieved with minimal losses in storage duration and/or quality level of frozen fruits, vegetables, and a variety of prepared foods.

“Fiscal Year 1986 Department of Energy Authorization (conservation and Renewable Energy): Hearings Before the Subcommittee on Energy Development and Applications of the Committee on Science and Technology, U.S. House of Representatives, Ninety-ninth Congress, First Session, March 5, 7, 1985” by United States. Congress. House. Committee on Science and Technology. Subcommittee on Energy Development and Applications
from Fiscal Year 1986 Department of Energy Authorization (conservation and Renewable Energy): Hearings Before the Subcommittee on Energy Development and Applications of the Committee on Science and Technology, U.S. House of Representatives, Ninety-ninth Congress, First Session, March 5, 7, 1985
by United States. Congress. House. Committee on Science and Technology. Subcommittee on Energy Development and Applications
U.S. Government Printing Office, 1985

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I hate dill so this recipe, while interesting, is hardly a replacement for cheddar popcorn. I wish you’d done an equivalent flavor.

  • 1 tsp of mayo = 100 calories? that’s just super incorrect lol. 1tsp of mayo should only be about 30. and 1 tbsp of it would be 90-100.

  • Hi Hannah, wondering if you can help me find your video of split pea soup in the IP where at the end you use your infusion blender, I can’t find it again:( I know you have another one but it’s on the stove top and not blended at the end. I will take notes better in the future. I don’t know what your new channel should be called, something earthy because you love growing things and you love nature, thank you for everything, I love how natural and minimalistic you are ��

  • I can swap them all.. but cinnamon rolls! No i’m sorry �� ( i found a healthier cinnamon rolls on yt so i’ll eat them as a cheat meal ��❤️ )

  • I learned so much from you in this short video…thank you!!! Dill pickle juice in a spray bottle is genius and I can’t believe that it’s been right in front of me all these years and I haven’t thought of it. Going to make each one of these recipes and I’m super excited. Thank you Hannah!

  • regular kraft dinner has less calories than the healthy fix and has no added colour, artificial flavour or preserves, so imma stuck with the real deal ��

  • I can’t eat that much. Hey I have a question, my friends can eat like a whole pizza and I can’t even eat a half of a pizza. I can’t eat very much and I’m wondering why? I mean, I’m glad I can’t eat to much because that stops me from overeating, but seriously, why can’t I eat as much as others?

  • Please, in the name of all my Italian ancestors… Boil the water first, then throw the PASTA (not noodles) in. Nonna, forgive her.

  • Hannah I think you are such a sweet intelligent young women. I’m much older than you n struggle to loose weight. Do u take supplements too? Thku for all your great recipies. I love the swap ones. Thku so much. Blessings.��

  • I’m Always wondering how’s your popcorn so low calorie? My Popcorn has 350cal/100g and my serving size of 40g does not make such a large bowl like the one you’ve shown

  • If you’re like me and don’t have a blender or room for one I buy the daiya cheese sauce that comes in packages of 3 and then make a large batch of vegan bechamel sauce and add 1 and a half pouches of the daiya to it. It’s not oil free, but it cuts down the calories ALLOT and still tastes great!

  • Does anyone else find it so unfair that men can have 500 whole friggin calories more than a woman? That’s eight whole apples, or three sandwiches, or two muffins, or a heaped bowl of rice or pasta… ;-; See what this video has done to me.

  • My problem is not that I don’t know what I could eat instead, but when I want ice cream I don’t want yogurt and when I want potato chips I don’t want cucumbers and then I just can’t control myself ����

  • Hi there, I’m allergic to bell peppers, does anyone know of a substitute that might work in the cheese sauce? I’m new to plant based and google didn’t help much ��

  • This is extreme and in my opinion, not the answer. Instead of your regular chips, swap them for a healthier chip like wholegrain chips, lentil chips or veg chips. Still very tasty and there’s so many widely available. Don’t deprive yourself! Exercising is the key to being healthier, NOT eating cucumber.

  • I count my calories, and I usually eat more than 2,000 Calories a day. I’m still a young man, at age 21, and not so fat at all, at around 160.9 lb and 5’9 1/2″ last I checked.

  • I like the tricky way you tried to get people to stay on the site as long as possible by confusing them by saying the ingredient that you’re actually NOT adding at that time in video.
    Pic=words should

  • If you don’t have a popcorn maker you can just put your kernels in a pot on the stove with a lid over it, and shake it around! Also, I think cooking the kernels in coconut oil and adding a bit of salt makes it super yummy while still being relatively healthy

  • You know what they should do is show how much you can get if you used the amount of calories in the none healthy side on the good side��

  • My go to snack is carrot and hummus, or broccoli and hummus, or celery and hummus, or bell pepper and hummus.

    I personally gag when I eat cucumbers, but I LOVE carrots, broccoli, celery, bell pepper, hell even cabbage dipped in hummus.

  • Most of the healthy stuff is expensive as fuck in my country. Popcorn, cucumber and toast are affordable as regulars, the other stuff is all expensive.

  • It would have been better to switch to diet coke instead of regular coke. That popcycle is more like 40-50. I eat those all the time����

  • Not to get too deep but the problem with America is that the good healthy options are too expensive and inconvenient compared to cheap junk food. We need to work on making the healthier options just as affordable and convenient.

  • I honestly don’t know how people eat 2200-2700 calories. That’s literally like death. How do you eat that much??? I can barely eat 500 without feeling guilty:/

  • In reference to the popsicles one there are Fudgesicles which are 45 calories. And sugar free Italian Ice popsicles are 10 calories. Tropicals are 15 calories.

  • I tried making “homemade” Greek yogurt years ago by freezing a personal cup of it…later that day started feeling so dizzy, ended up throwing up and my mom had to lick me up from school��

  • I love watching these, but does anyone else have a hard time hearing the ingrediant names, sometimes, if she would write them as she poured them, it would be nice… a thought!

  • Did anyone else have problems with the banana? I had to add some soy milk. Also what is this PB2 powder she’s talking about? I just used crushed peanut.
    It was delicious though! Great recipe!

  • Chips are deadass the only unhealthy food that i’ve been unable to stop cravin n cut it completely off ma diet bru this shi got me mad tight word to ma mother

  • Here’s some direct perspective.
    A monster salad with 30 baby tomatoes, 2 heads of lettuce, 4 carrots, and two onions is only 400 calories.
    A McDonald cheeseburger with an eight ounce glass of lemonade is also 400 calories.

  • for the ice cream you can just freeze fruit (i prefer banana with strawberries,but you can do with whatever you want),if you read this comment ofc. Freeze them for a whole night and on the next day you get them out of the freezer and blend them with some water till it looks like an ice cream. If it’s too liquid just put it in the freezer for 2 hours and it’s ready!! <3

  • Though… Many of the replacement options come with super foods that are way more expensive or just unavailable in the casual Grocery store..

  • The only one that REALLY doesn’t feel like a solid comparison is the chips to the cucumbers because chips are dry and salty which cucumbers are really watery, lowkey completely different snacks

  • Fettuccine Alfredo is not an Italian dish, it exists only in other countries’ Italian restaurants, but not in Italy.
    And here a normal plate of pasta is between 300 and 500 calories depending on the sauce you use.
    You might find more elaborated plates in restaurants that can push those calories up to 800/1000.
    Normal plates at home are actually healthy.

    But don’t look at me I still have an eating disorder, I never have more than 65gr of pasta and my sauce is just vegetables and some tomato.
    I’ve been dealing with EDs for 8 years now, it’s like a roller coaster.
    At my lowest I reduced my calorie intake to 300/400 per day, and I do 4 to 7 hours of ballet, 5/7 days.
    Sometimes I’d also go running or do other kinds of physical exercises.
    Now I’m doing better in terms of weight (I was 38kg now I’m 49, but I’ve also been 32kg in the past which is kinda scary).
    Tho, inside my brain it’s always the same.
    Even harder because then I would just reduce the food and that’s it, but now I have to fight my brain like: forcing myself to eat while wanting to restrict.
    For certain periods of time I manage to hit those 1800/2000 calories I need, while these days I struggle to reach 1500/1600 and I have very bas anxiety with panic attacks every now and then.

    Sad truth is,not all the bodies are the same, and no matter how much I restrict or exercise, not even how low my weight is: I don’t look the way I eat.
    I’m not saying I’m fat, even if I see myself as fat.
    But I’m not as thin as I should be either.

    Anyways, this video made me even more anxious.
    Don’t get me wrong, I love your videos.
    But this topic drives me crazy ����

  • Winner of a video, I have been researching “lose belly fats” for a while now, and I think this has helped. Have you ever come across Fonnna Peylizabeth Principle (just google it )? Ive heard some amazing things about it and my co-worker got excellent results with it.

  • One small banana smeared with a teaspoon of peanut butter is 120 calories.
    You could substitute a single slice of whole grain bread for the banana.

  • This is glorious, I have been researching “best exercise to tighten abs” for a while now, and I think this has helped. Ever heard of Wiyila Tenadison Principle (just google it )? Ive heard some unbelievable things about it and my mate got excellent success with it.

  • I’m Indian and I’m thin as frick-
    In actuall Indian curry i’ve never seen as much butter and fatty things as you describe, but it varies from state to state.
    (I’m from Tamil Nadu btw)

  • you can eat 5 kilos of konyakku jelly for 100 calories, it is a bit plain though so I recommend making it with a bit of stevia, which has 0 calories.

  • For breakfast I make tomato and egg stir fry (1 medium tomato, 1 large egg, 1/8 cup water, 1tbs ketchup, 1tbs soy sauce 1tbs oyster sauce and 1/2tbs sugar) paired with 1 slice of wholemeal bread and a cup of whole milk:-)

  • Hey, at least a lot of these are good to maybe even better alternatives. Not some horrible black bean, sugar free fat free taste free substitute.

  • What I eat per day
    8 cups of water (burns 70 cals)
    One slice of white bread [60 cals I eat one half for lunch and the other for dinner)
    And 15 goldfish (30 cals)

  • Wow that home made mac and cheese looks so mutch beter that the daiya mac and cheese and i love broccoli. And that home made cheese sauce mmmmmmm��������Thanks i have to try the recipe for work or for lunch. Thanks for all the swap recipe,s. Mutch love and huggs and be great everyday peace✌��

  • Can someone count the calories of my meal?
    A small bowl of soup
    3 tbs of veggies

    2 slices of pear

    A small bowl of soup
    A slice of pear

    A small bowl of carrot & cabbage without any sauce
    An egg with one tbs of soy sauce

    Please tell me, i think im obsessed with being skinny. Thanks

  • The great English Breakfast is great.. but to be fair to it’s calorie value, most guys eating a whole Cooked Breakfast at 07 h 00 will most probably be working in physical jobs such as construction or other manual job, giving plenty of power to start the day, working out carrying heavy loads or going up and down steps all day in hot and cold climates. There is also a high chance this breakfast / meal is their only source of food for the day, as many don’t stop for a lunch break… so all in all not too bad

  • I have started a 1000 calorie diet. I am 153cm and 57kg. I am trying to get to 50 kg. Today is day one wish me luck. I am watching this vid cause I’m at 735 calories and I have to eat a sanck cause I am hungry ��

  • I eat both sides. The problem is if the left side becomes 3 meals a day and 7x a week. if you only ate the right side for a year straight, the second you add fats and sugar back in your diet, you’ll become 10x more addicted.

  • Cucumbers and humus is about 100 cal depending on how much humus you would eat and in this video there is no less than 30 or even 40 grams maybe more, so its definetely not 30 cal but of course its healthier than chips

  • My diet is morning 300 kcal lunch 400 kcal and dinner 300 kcal and thats it, i did cout my kcak in the past but now i just eat less and wat what i think is healty and inly if i realy am hungry there is no place for sugar and oil,but i am kinda fine somethimes i dont eat breakfast and sometimes u eat cake slice but that okay my weigt is 56kg and 167cm, fat 20%.my diet goes on so i get with this diet the last time to 52 kg but then had mental breakdown so now i make chance 2 eat what looks healty and what i wanna and hopefully get to 50kg ����������chance 2,iver info but i was 64kg 2 years ago.and was 50/50 healty ��☹️

  • Most of theses are either stupidly unsustainable for a long term diet or nutritionally void as opposed to their high cal counter parts.

  • I have never seen any type of food that went over like 250 calories in my house. I had no idea that 900 calories could come in one box

  • Your body has its own hunger and fullness cues, just listen to them and eat a balanced whole foods diet, but don’t forget to treat yourself once in a while, everything in moderation. Heaps of registered dietitians will say this, just think about before we knew what a calorie was, before there was junk food, there was far less obese people, because what you eat affects how much you eat.

  • Well i dont care when im hungry im hungry but i dont go to Mcdonalds i get a döner (when you dont know what a döner is just search it on google )

  • Nope nope nope. I am losing weight on a low carb diet right now. But I will be damned if I swap a cinammon roll for a toast with raisins. Better just to eat air and leave it at that

  • this video is assuming cals on foods, you can always look at the low cals food. Some bread is 70 cals per slice. It’s not always so high:) if you don’t check the cals in what you eat, realize that you most likely don’t eat to much that you gain a bunch. a pound is 3,700 cals (if I remember correctly)