How to Trim Hundreds of Empty Calories: Summer Edition

Extra fats and sugars show up unnoticed in so many of our food choices that empty calories can be hard to avoid. And they can slow your progress to your weight loss goal, even when you’re eating well. Good news: Cutting out those empty calories without losing any of the pleasures of tasty food is easier than you realize. We’ve got some simple swaps you can make this summer that will add up to a big difference in your daily calories.

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Here are 10 easy ways to trim empty calories:

1. Cooler coffee

iced coffee

Frappuccinos and other cold coffee drinks can come with more than 200 empty calories in a small, 12-ounce cup. Simple iced coffee with almond milk and a sprinkle of cinnamon has less than 20 calories, according to United States Department of Agriculture (USDA). If you’re craving a bit more sweetness, try our easy recipe for making your own Caramel Faux Frappuccino. It has just 134 calories per serving.

Calories saved: 160

2. Whole benefit

fruit

Real fruit juice may be better than soda or other artificially sweetened drinks, but many still come with lots of sugar and empty calories. Plus, often fruit juices are created by straining out the fruit’s pulp, which means you lose the benefits that come with fiber. Whole fruit gives you all of the sweet taste you’re after, but you also get fiber to help you feel full. A cup of apple juice, for instance, has 110 calories. You get 57 calories in a cup of apple slices.

Calories saved: 53

3. Nicer cream.

nice cream

Want a frozen treat on a hot day? Whip up our luscious Mint Chocolate Chip Nice Cream, with only 134 calories per serving, about 20 percent fewer than the 160 calories in store brands.

Pass on the sprinkles and you cut out another 50 calories (per tablespoon), according to the USDA.

Calories saved: 76

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4. Oil free

oil free

Sauté vegetables to bring out their rich flavors and get them to that perfect balance between crunchy and tender. But keep them from sticking with zero-calorie cooking spray rather than vegetable oil, such as canola, which adds 120 calories per tablespoon.

Calories saved: 120

5. Dressing light

vinaigrette

Creamy salad dressings pile extra fat, sugar and calories onto a healthy bowl of fresh vegetables. Just two tablespoons of ranch dressing comes with 110 calories, according to USDA. Try one of our delicious and light salad dressing recipes, or go with calorie-free red wine vinegar or lemon juice instead.

Calories saved (using red wine vinegar or lemon juice): 110

6. Leaner burger

burger

Ground turkey makes tasty burgers that have less than half the calories of ground beef (166 vs. 349). To trim even more calories from your burger, hold the bun (220 calories) and wrap your patty in a sturdy lettuce leaf (one calorie).

Calories saved (turkey in lettuce vs. beef in a bun): 402

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7. Homemade marinade

Marinade

Marinating adds flavor to grilled foods, but beware of those with lots of oil or sugar. Popular brands can have more than 30 calories in two tablespoons. Instead, stir up a homemade marinade for less calories.

Calories saved: 20

8. Better drinks

White wine

You can enjoy a drink with alcohol or two each week and stay on track toward your weight loss goal, if you remember the important guidelines from our expert nutritionists. When you choose a drink, pick a light beer (103 calories per 12 ounces) or dry wine like Chardonnay (123 calories per five ounces). Regular beers have 145 calories and mixed drinks such as margaritas can have 300 or more calories in eight ounces, according to the USDA.

Calories saved light vs. regular beer: 42

Calories saved dry wine vs. cocktail: 277

9. Hold the mayo

greek yogurt

Plain, nonfat Greek yogurt gives your potato salad the same creamy texture as mayonnaise, but it comes with just 73 calories in seven tablespoons vs. the 700 calories in the same amount of mayo. Substitute steamed cauliflower (12 calories per half-cup) for the potatoes (170 calories) and save even more.

Calories saved yogurt vs. mayo: 627

Calories saved Cauliflower vs. potatoes: 158

How to Save 600 Calories a Day

10. Primo pasta

empty calories

Likewise, pass on the mayo for pasta salad and dress it with a simple vinaigrette, which has just 245 calories in seven tablespoons. Add fresh or dried herbs for even more flavor—they have less than two calories in two tablespoons.

Calories saved: 455

*All calorie estimates come from the USDA Food Composition Database.

The post How to Trim Hundreds of Empty Calories: Summer Edition appeared first on The Leaf.

How to Make a Healthy Charcuterie Board

There’s no question that charcuterie boards are currently all the rage. While it’s certainly not a new idea—in fact, charcuterie style eating dates back to the 15 th century in France, according to TimesColonist.com—social media has blown this trend up. Whether for the holidays or just an everyday get-together, a classic charcuterie board is a great way to entertain. While these delicious spreads are a ton of fun, they’re not necessarily known for being terribly healthy. After all, Oxford Languages defines charcuterie as “cold cooked meats.” A charcuterie board is traditionally known for featuring a wide variety of cured meats and cheeses. But that’s not to say that you must be resigned to certain choices. There are certainly ways to boost the nutrition power and make a healthy, low-calorie charcuterie board with ingredients that you and your guests will still love. Here are a few of our best tips. 5 Delicious Mocktail Recipes You’ll Love Read More Step 1: Make wise low-calo

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Losing weight in the summertime can be tough. From unhealthy picnic food to drinks at the beach bar, it can be hard to resist the warm weather temptations that try to sabotage your success. However, with a little planning and some simple swaps, you can stay on track with your weight loss goals while still partaking in some summer fun! All you need is some healthy recipes for the grill , some summer-inspired sweet treats and a go-to, weight loss-friendly cocktail that you can sip on all season long. For us, that cocktail is Ranch Water; the refreshing beverage that’s easy to make, easy to enjoy and easy to incorporate into your weight loss plan! What is Ranch Water? In short, Ranch Water is the trendy summer cocktail that’s perfect for chilling out and staying cool in the summer heat. It’s a super simple drink that only requires three ingredients to make: Tequila Lime juice Topo Chico Mineral Water 1 Never had Topo Chico? This refreshing water is a naturally carbonated minera

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