4 Food Swaps to Cut Calories While Eating More

Fat holds a lot more calories per gram than any of the other macro-nutrients, meaning a little bit of fat holds a lot of calories and can really affect your ability to lose weight. Try these 4 fat swaps to cut calories without feeling like you are eating less.

Peanut Butter to Avocado

Do you often eat peanut butter toast? When was the last time you measured the amount of peanut butter on your toast? Peanut butter has about 200 calories for 2 tablespoons. You can’t cover a slice with less than a tablespoon and it’s likely you are spreading a lot more than that. Next time try avocado toast with a little bit of salt and roasted red pepper flakes. Two tablespoons of avocado is only 75 calories. Just like that you are slashing calories while still getting healthy fats!

Full Fat Dressing to Salsa

We’ve all heard about how many calories and fat are in dressing, but have you ever thought to try salsa on your salads? Salsa is generally made up of fruits and vegetables offering a lot of flavor, vitamins and nutrients with very low calories. Mix up a Mexican based salad flavored with your favorite spicy salsa or fruity based salad mixed with your favorite mango salsa. You might see that the flavors pop even more than before.

Sour cream to Plain Non-fat Greek Yogurt

For two tablespoons of sour cream you are getting 60 calories and 1 g of protein, but if you make a swap to plain non-fat Greek yogurt you will get 15 calories per 2 tbsp and 3g protein! You could have 4 scoops for the price of one!

Butter to Applesauce

Ready to make your baked goods a little healthier? Try swapping out butter for applesauce. To maintain a similar consistency, replace ½ the butter with applesauce. If your recipe calls for 1 cup of butter, use ½ cup of applesauce and ½ cup of butter. This works best in breads and cakes.

Just like you, my body goes through lean phases and, well, lets just say not so lean phases. So one day I’m following my own meal plan  and I decide to measure out my peanut butter. I had allotted a ½ tbsp of peanut butter for a fat choice. I’m over here thinking psh, I only eat a ½ a tbsp. Well I spread it on my bread and just laugh as it doesn’t even cover half. Well now what was I supposed to do? While checking my other fat choices I realized I could have 2 Tablespoons of avocado when I could only have a half a tablespoon of peanut butter. Well that was a lot more doable!

What are your most creative food swaps? Share below, we’d love to hear them.

Written by: ASHLEY LEE

Ashley is a Registered Dietitian, NASM Certified Personal Trainer, and Certified Functional Strength Coach. Ashley built her career to have a well-rounded expertise in health. She worked as a personal trainer for Vasa fitness for one year, transitioned into a corporate wellness dietitian, and now works as the Dietitian for all of Vasa Fitness. Ashley spends most of her free time doing something active outdoors, playing sports, or spending quality time with her friends and family. She loves to live life and work to help others find the same love for life!