Low Calorie Alternatives Count

Food Choices
Food Choices

We’ve learned the importance of lean bellies, and one of the keys to successful weight loss – portion control. But there is something else we can do to expedite the weight loss process. Replacing high calorie foods with low calorie alternatives will reduce the time it takes to reach our weight loss goals. This article will provide some of those alternatives and the calories you save.Pike Place Market (6)

REPLACE: 1/2 cup green bean-mushroom casserole WITH: 1/2 cup cooked green beans CALORIES SAVED: 50.
REPLACE: 1/2 cup home-fried potatoes WITH: 1 medium baked potato CALORIES SAVED:65.
REPLACE: 1/2 cup potato salad WITH: 1/2 cup raw vegetable salad CALORIES SAVED: 140.


REPLACE: 1/2 batter-fried chicken breast WITH: 1/2 broiled chicken breast (with lemon) CALORIES SAVED: 175.
REPLACE: 3 oz prime rib (well-marbled) WITH: 3 oz lean meat (eye of round) CALORIES SAVED: 140.
REPLACE: 1/2 cup beef stroganoff WITH: 3 oz lean roast beef (or try a reduced fat recipe) CALORIES SAVED: 210.
REPLACE: 2 tbsp French dressing (bottled) WITH: 2 tbsp low-calorie French dressing CALORIES SAVED: 150.
REPLACE: 1-oz bag potato chips WITH: 1 cup plain popcorn CALORIES SAVED: 120.


REPLACE: 1 cup whole milk 1 cup WITH: 1% low-fat milk CALORIES SAVED: 45.
REPLACE: 1 cup sugar-coated corn flakes WITH: 1 cup plain corn flakes CALORIES SAVED: 60.
REPLACE: 1/8 9-inch apple pie WITH: 1 baked apple, unsweetened CALORIES SAVED: 308.

Oatmeal Raisin Cookies
Oatmeal Raisin Cookies

REPLACE: 1/12 8-inch while layer cake with chocolate icing WITH: 1/12 angel food cake, 10-inch tube CALORIES SAVED: 185.
REPLACE: 3 oatmeal-raisin cookies WITH: 1 oatmeal-raisin cookie CALORIES SAVED: 125.
REPLACE: 1/2 cup ice cream WITH: 1/2 cup ice milk CALORIES SAVED: 45.
REPLACE: 1 danish pastry WITH:  1/2 English muffin  CALORIES SAVED: 150.
REPLACE: 12 fluid ounce cola WITH: 12 fluid ounce diet cola CALORIES SAVED: 150.


The choices we make in the foods we buy, how they are prepared, and what we consume can make a big difference to our bottom line — not only reaching our weight loss goals, but developing a healthier lifestyle. What alternative low calorie choices do you recommend?

TIP #9: THINK SMALLER. Use smaller utensils and dishes to help with portion control. Putting your serving size on a smaller plate makes it look like you are eating more food than you actually are.

TIP #10: AFTER EXERCISING EAT PROTEIN. In the last blog, Lean Bellies and Body Type, we learned that your body uses more energy in the digestion of protein. Studies show that consuming protein after exercise increases your bodies metabolism. Make sure the protein you choose is lean. I exercise every morning and eat 2 egg whites after to increase my metabolism. Egg whites have only 20 calories per egg. What would you choose as a high protein food after exercise?

(c) 2016 Karen Van Den Heuvel Fischer

1 thought on “Low Calorie Alternatives Count”

  1. Aloha!

    This is a great idea! It’s much better to approach dieting from a “replacement” perspective, than from a “can’t have” perspective. I think it creates less stress in the mind, which, in turn, also helps to loose weight. Lack mentality is never a good thing.

    Thanks for the great post, keep up the great work,

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