Taking out excessive calories: making it possible Taking out excessive calories: making it possible

Taking out excessive calories: making it possible

Current living 15 September, 2017 Isabel Vallejo


No matter what type of diet you follow, it is important to avoid consuming more calories than you need.

One good solution for this is to take note of the foods that you eat throughout the day. The USDA and the U.S. National Library of Medicine, recommend the following:

  • Swap your snack. Snacking is fine, just be sure to choose lower-calorie options.
  • Cut one high-calorie treat. Try to nix one high-calorie food item each day. Whether it is a donut in the morning, a brownie or bag of chips at lunch, you will save 250 to 350 calories or more.
  • Do not drink your calories. One 12-ounce (355 mL) regular soda has about 150 calories, and a 16-ounce (475 mL) flavored latte can pack 250 or more. Even fruit smoothies can have as much as 400 calories in a 16-ounce (475 mL) serving. Opt for water, coffee or black tea instead.
  • Just say “no” to fried food. Frying food adds lots of unhealthy calories and saturated fats. Instead of fried chicken or fish, go for grilled, broiled, or poached options instead.
  • Avoid alcohol. Alcohol does not have any nutritional value, so when you drink it, you are getting empty calories. If you do order a drink, choose a 12-ounce (355 mL) light beer (103 calories) or a 5-ounce (145 mL) glass of wine (120 calories).