10 Healthy Swaps to Save You 100 Calories [Infographic]

Holley Grainger, MS, RD
by Holley Grainger, MS, RD
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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. How? One pound is equivalent to approximately 3,500 calories. Divide that figure by the number of days in a month, and that means you need cut around 115 calories from your daily intake.

While small tweaks won’t indicate overnight changes on the scale, they do add up. In fact, research from the National Weight Control Registry suggests slow, small lifestyle changes are more effective when it comes to losing weight and keeping it off. Check out these easy and delicious swaps — we bet you won’t even notice the 100 calories are missing.

About the Author

Holley Grainger, MS, RD
Holley Grainger, MS, RD

Holley is a registered dietitian, mom, and nationally recognized lifestyle and culinary nutrition expert. She shares simple, healthy meals and practical nutrition advice through social media, national and local broadcast media outlets and her blog,  Holley Grainger NutritionHolley lives in Alabama, with her husband and two young daughters. She believes that a power nap, workout, dark chocolate, and red wine can help make any day brighter! You can reach her on FacebookInstagram and YouTube

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9 responses to “10 Healthy Swaps to Save You 100 Calories [Infographic]”

  1. Avatar Violin says:

    Of course 3 strawberries will be less calories than a sorbet. Also, who would replace coleslaw with fruit? What is this article, a joke? Gee, syrup contains more calories than fruit? Wow, thanks captain obvious I’ll be sure to remember that while I’m eating an ear of corn to replace potato chips.

    • Avatar Stitchitis says:

      Maybe this article is helpful to someone just starting on their weigtloss journey. This app is made to help and encourage people so maybe you should be a little more considerate.

    • Avatar Luke Meyer says:

      That was pretty much my reaction.

      Also, if you’re trying to lose weight, chips and beer aren’t going to get you far. Have you ever seen anyone actually eat only a single serving size of chips?

      • Avatar Guest says:

        Ditto. Plus, corn instead of potato chips? How about an apples to apples comparison? I want chips because they’re an easy, portable snack. Corn on the cob is a pain in the ass to eat on the couch watching Netflix. And if you’re looking for a baked potato, a sweet potato will not cut it. Instead of using sour cream, just use plain greek yogurt. Same flavor, less calories, good protein.

        Some of these switches were not what I would consider a good swap.

    • While small tweaks won’t indicate overnight changes on the scale, they do add up. In fact, research from the National Weight Control Registry suggests slow, small lifestyle changes are more effective when it comes to losing weight and keeping it off. Check out these easy and delicious swaps — we bet you won’t even notice the 100 calories are missing.

    • Avatar Shirley Devlin says:

      I would happily replace cole slaw with fruit! Or, if at a BBQ, have corn instead of chips. Hummus with bell pepper is delicious. Berries on frozen whole grain waffles – yes! Sweet vs white potatoes, no question the yam wins. I read lots of these articles about swapping for healthier choices, and this was the best one. Thank you, Holley.

  2. Avatar ChillOutYo says:

    Why u angry @Violin ?

    ….ur sugar low or sumn?

  3. Avatar Jamie Moore says:

    I am trying to learn to eat right & more healthy. I was diagnosed with type 2 diabetes on October 2016.
    I’m not sure how to do all of this?

    Jamie Moore
    scribblesvince@gmail.com

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