1. Make toast
Replace a bagel (354 calories) or bran muffin (410 calories) with 2 slices of whole-wheat toast (164 calories). Skip the butter, but you can add a tablespoon (15 mL) of honey (64 calories) or 1/2 cup (125 mL) of fat-free cottage cheese (90 calories)-your calorie count is still slashed.
You’ll save: Up to 246 calories.
Add it up: Make this change once a week and you’ll cut almost 12,800 calories a year-that’s more than 3 pounds.
Swap & Drop Diet: available now in the Best Health bookstore.
2. Be a regular Joe
A Grande Strawberries and Crème Frappuccino with whole milk and whipped cream at Starbucks is 370 calories and 15 g of fat. Instead, choose a regular coffee. Alone, it has no calories, but even with cream and sugar it’s a much better choice: You’ll add 24 calories and 3 g of fat per tablespoon of cream, and 16 calories per teaspoon of sugar.
You’ll save: 330 calories and 12 g of fat.
Add it up: Make this swap once a week and you’ll cut 17,160 calories a year, which adds up to almost 5 pounds. (Think of all the money you’ll save, too!)
Swap & Drop Diet: available now in the Best Health bookstore.
3. Skip a yolk
Nix just 1 yolk from meals that require 2 eggs (think omelettes). A whole egg has 75 calories and 5 g of fat, but there are only 16 calories in the white and no fat.
You’ll save: 59 calories and 5 g of fat.
Add it up: Make this change once a week and cut out 3,068 calories a year, which is almost 1 pound.
Swap & Drop Diet: available now in the Best Health bookstore.
