Burger topped with spinach and radishes

20 ways to cut 100 calories

OCT 21, 2014
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Small changes add up to big results. Each of these ideas can save about 100 calories — and you won’t feel like you’re missing out.


  1. Ask that your pizza be made with half the cheese.
  2. Choose a broth-based soup instead of cream based.
  3. Choose a red sauce instead of a cream sauce on pasta.
  4. Choose steamed rice rather than fried rice.
  5. Cook with a nonstick spray instead of butter or margarine.
  6. Leave 10 French fries on your plate.
  7. Leave the cheese off your sandwich.
  8. Make your tuna or chicken salad with fat-free mayonnaise or hummus.
  9. Order salad dressing on the side, and dip your fork before each bite.
  10. Remove the top piece of bread from your sandwich.
  11. Replace crunchy taco shells with soft corn tortillas.
  12. Replace 1 cup of pasta with 2 cups of steamed vegetables.
  13. a cup of sparkling water with lime instead of juice.
  14. Skip the refill on your soda or lemonade.
  15. Switch to nonfat milk in your latte.
  16. Top pancakes or waffles with fresh fruit instead of butter and syrup.
  17. Top chicken or fish with salsa or herbs rather than butter or cheese.
  18. Top your frozen yogurt with fresh berries instead of candy toppings.
  19. Use nonfat, plain yogurt instead of sour cream on your baked potato.
  20. Wrap up part of your dinner for tomorrow’s lunch.

Reviewed by: Keith Bachman, MD and Trina Histon, PhD, August 2013
Additional Kaiser Permanente reviewers

©2013 Kaiser Permanente

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