10 Healthy Swaps to Save You 200 Calories [Infographic]

Holley Grainger, MS, RD
by Holley Grainger, MS, RD
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10 Healthy Swaps to Save You 200 Calories [Infographic]

Shaving 200  calories might not seem like a whole lot, but cutting this seemingly small amount from your daily intake can lead to gradual, but noticeable changes. In fact, it can help you lose 1 1/2–2 pounds each month if you do it right. (Remember: A pound is roughly equivalent to 3,500 calories.) Check out these simple 200-calorie swaps that are so simple, your taste buds might not even notice.



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


6 responses to “10 Healthy Swaps to Save You 200 Calories [Infographic]”

  1. Avatar Bob says:

    If you want to lose weight, dont eat hamburgers….with or without mushrooms

    • Avatar Melissa Steinert Sheppard says:

      I had a spicy black bean burger on a sandwich thin with a slice of american cheese and ketchup, all for less than 350 calories. That was hours ago and I am still not hungry.

    • Avatar Kim says:

      I had hamburgers when I was losing weight… It’s all about moderation. If it fits into my calories, I am going to eat it.

  2. Avatar Tfwnogravityfalls says:

    Yeah I don’t know any sausage that’s 135 calories per piece. Maybe if you get the big slices from fast food places? Even then, I’d be surprised. My sausage is usually 60 calories each.
    Furthermore, cream cheese isn’t that big of a trade off. If you’re eating a bagel thin, you don’t need 2 tbsp, just one is fine.
    Wraps can be huge on calories, so just get a whole grain bread or wrap you like that’s low in calories – Life bread has 40 kcal, and Ole wraps with flax have 60 kcal, significantly less than the usual 200. That leaves plenty of room for crackers and cheese, fruit, veggies, or even crisps!
    Last, if you’re using potatoes with the skin on, the nutrients can’t be beat! Put the cauliflower on top and just eat less potatoes, and ditch the butter and cream for a light sprinkle of salt. I know margarine isn’t natural, but mine only has 15 kcal for a tsp, and that’s all I need, if any at all!

  3. Nice images, very easy to remember! I haven’t tried the cauliflower rice, might schedule it for this weekend!

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