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Healthy Food Swaps That Save You Calories

Think about the last time you ate something unhealthy. Maybe you indulged in a piece of cake or ate junk food for dinner. Now, think about how you felt after eating that food. Chances are, you felt tired and sluggish. Unhealthy foods can make you feel terrible and lead to health problems down the road. However, some healthy foods can help keep you feeling energized and improve your overall health.

A healthy diet is essential for a long and prosperous life. While many healthy foods can help to promote longevity, some stand out above the rest. For example, blueberries are packed with antioxidants and have been shown to improve cognitive function. Salmon is rich in omega-3 fatty acids, which are known to reduce inflammation and protect against heart disease. 

Beans and lentils are excellent sources of fibre, which can lower cholesterol levels and help to prevent colon cancer. And finally, nuts and seeds are a great source of vitamins, minerals, and healthy fats. So by incorporating these healthy foods into your diet, you can help to ensure a long and healthy life. Keep reading to learn more about these amazing food swaps that save you calories and promote longevity.

Carbohydrates: Beans

Looking to cut down on calories without sacrificing taste or nutrition? Consider swapping out some of your favourite unhealthy foods for their healthier counterparts. Instead of eating a bowl of white rice, try swapping it for a bowl of cooked beans. Beans are a great source of protein and fibre, and they’re low in calories. 

One cup of cooked black beans contains just 242 calories, while one cup of cooked white rice contains 226 calories. If you’re a fan of potato chips, try swapping them out for baked kale chips instead. One ounce of potato chips contains about 150 calories, while one ounce of kale chips contains just 60 calories. Kale chips are also an excellent source of vitamins A, C, and K.

Antioxidants: Berries

Berries are not only a delicious treat, but they are also a great source of fibre, vitamins, and antioxidants. However, many people find them to be too tart or too sweet. If you are looking for a healthy food swap that will save you calories, consider swapping berries for another type of fruit. For example, try swapping blueberries for strawberries. 

Blueberries have fewer calories and less sugar than strawberries, and they are also a good source of fibre. If you are looking for a sweeter option, consider swapping raspberries for blackberries. Raspberries have more sugar than blackberries, but they also have fewer calories. Blackberries are also a good source of fibre and vitamins.

Nutrients: Dark Leafy Greens

Do you love the taste of iceberg lettuce but not its nutritional value? Then, it’s time to switch to dark leafy greens! Dark leafy greens are a great way to save calories and get more nutrients. They have a similar texture to iceberg lettuce, but they are more packed with nutrients. 

For example, one cup of kale has only 7 calories but provides 3 grams of fibre, 2 grams of protein, and vitamins A, C, and K. In contrast, one cup of iceberg lettuce has 10 calories but only provides 1 gram of fibre and no protein. 

Iron/Protein: Eggs

Eggs are a nutrient-dense food that can help keep you full, while also helping to lower your cholesterol and blood pressure. Just one egg contains 6 grams of protein, which is a good source of satiating protein that keeps you feeling fuller longer. Eggs also contain choline, an important nutrient that supports brain health.

A common myth about eggs is that they contain a lot of calories. In reality, one egg only has around 70 calories, so it’s not the most calorie-dense food on the block! Plus, eggs are filling so you don’t have to worry about getting hungry between meals. If you enjoy eggs for breakfast, try to keep portions small, as they can pack a lot of calories in a small size.

Omega-3: Fish

According to the USDA, a 3-ounce serving of cooked salmon has fewer than 200 calories, making it a great option if you’re looking to cut back on calories without sacrificing flavour or nutrition. If you’re used to eating tuna packed in oil, switching to water-packed tuna can save you close to 100 calories per serving. 

Some types of fish are high in fat, so it’s important to choose lean varieties when possible. For example, salmon and trout are good choices because they’re both low in fat, but sardines and anchovies are high in fat and should be avoided.

One of the easiest ways to save calories when eating at restaurants is to order fish instead of other types of meat. If you’re watching your weight, stick with fish that’s grilled or baked and avoid fried fish. In addition, fish could also be consumed with a supplement for retaining muscle development. 

Dairy: Greek Yogurt

When it comes to weight loss, every bit counts. And eating nutrient-rich foods is one of the best ways to help reach your goals. Greek yoghurt is a great option for those looking to cut down on calories, as it is packed with protein and lower in sugar than traditional yoghurt. 

Greek yoghurt can be used in place of sour cream or mayonnaise in recipes and makes a great base for healthy dips and dressings. In addition, Greek yoghurt can be enjoyed on its own as a snack or part of a meal. If you’re looking to save calories, reach for Greek yoghurt instead of its less nutritious counterparts.


While some diet changes may seem small, over time they can make a big impact on your overall health. By making healthy food swaps, you can save calories and improve your nutrient intake. These simple changes can help you slash calories without feeling deprived. 

And as a bonus, eating more nutrient-rich foods can help improve your overall health and reduce your risk of chronic diseases. So next time you’re looking to cut calories, try making these healthy food swaps.

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