100 Ways to Cut 100 Calories, According to Nutrition Experts

If you’re looking to reduce your sugar intake, try flavoring your coffee with cinnamon and nutmeg instead of syrup.

Use a nonstick skillet to prepare food with less oil or butter. Just make sure you replace your nonstick pans if the nonstick surface is scratched or peeling, as it may contain carcinogens you don’t want to ingest.

Cut calories while also adding more fiber and nutrients to your meal. If you don’t want to cut out white rice altogether, consider mixing half a serving of white rice and half a serving of cauliflower rice together.

All-fruit jam can be slightly lower in calories than sugar-heavy jams.

Select lean ham, turkey sausage, or Canadian bacon in place of pork sausage or bacon on your breakfast sandwich.

Fill your omelet with onions, peppers, spinach, and mushrooms before you put in cheese and meat. You’ll naturally add a little less of the latter two ingredients, which can reduce the number of calories in your breakfast.

It’s higher in fiber than white bread, so you’ll feel full for longer.

Customize spaghetti sauce with zucchini, green peppers, mushrooms, and onions, and reduce the amount of ground beef you use. You can also swap in ground turkey for ground beef to further reduce the number of calories in your sauce.

Prepare tuna or chicken salad with hummus or Greek yogurt instead of mayonnaise. You can also add avocado for a creamy texture with heart-healthy fats.

Speaking of tuna salad, you can opt for water-packed tuna instead of tuna packed in oil to cut down on calories. Water-packed tuna has about half the calories of oil-packed tuna.

Many restaurant meals are high in calories, sugar, and sodium. While it’s healthy to treat yourself to your favorite takeout now and then, experts say it’s often easier to keep calories in check when you opt for meals made at home. Meal prepping or freezing leftovers can be an easy way to ensure you always have a healthy option on hand.

Adding vegetables to rice and pasta can increase your fiber and vitamin intake and decrease the amount of rice or pasta you’re consuming.

Select soft taco-size (6 to 8″) flour tortillas instead of the larger burrito size. Then load them up with vegetables, meat, and plenty of salsa.

Unflavored Greek yogurt offers the same luscious texture of sour cream but offers far more protein, which helps you feel full for longer. Greek yogurt also contains about half the calories that sour cream does.

Protein- and fiber-packed black beans are a great alternative to refried beans in your taco or burrito.