Dietitian Susie Burrell (pictured) has shared the simple food swaps to cut calories in half
A dietitian has shared the simple food swaps to cut your calories in half – including swapping salmon for white fish and drinking a piccolo instead of a regular coffee.
Susie Burrell, from Sydney, explained how tweaking small ingredients can make a huge difference to your calorie intake without making drastic changes to your diet.
‘Not only do these types of changes mean you literally cut thousands of kilojoules out of your diet long term but best of all you will barely notice the difference,’ she said in her latest blog.
Swap red fish for white fish
Fish is among the healthiest foods on the planet but Susie pointed out the amount of calories differs significantly from one type of seafood to the next.
‘Fresh salmon for example, while exceptionally healthy, offers almost 2000kJ (478 calories) per 200g serve compared to just 900kJ (215 calories) for the equivalent amount of white fish,’ she explained.
Fish is among the healthiest foods on the planet but Susie pointed out the amount of calories differs significantly from one type of seafood to the next. She revealed salmon can contain almost 2000kJ (478 calories) per serve while white fish contains just 900kJ (215 calories)
Drink a piccolo instead of a regular coffee
When it comes to your daily coffee, Susie revealed how ordering a piccolo can save you up to 400kJ (100 calories) every single day.
She said if your regular coffee includes a ‘significant amount of milk’, consider asking for three quarters of dairy in your cup.
Switch regular bread for lower carb bread
Susie said a standard sized loaf now contains up to 1000kJ (239 calories) per two slices and more than 35 grams of total carbs.
‘These numbers add up and mean that a simple swap to a lower carb loaf of sliced bread will reduce your kilojoule intake back to 800kJ (191 calories) and just 20g of total carbs per serve,’ she explained.
When it comes to your daily coffee, Susie revealed how ordering a piccolo can save you up to 400kJ (100 calories) every single day
Opt for lower alcohol wine over regular wine
For anyone who enjoys a glass or two wines on on a nightly basis, Susie said you could be consuming up to 700kJ (167 calories) – depending on the size of your pour.
She said drinking low calorie wines is an ‘easy way’ to cut as much as 200kJ (48 calories) from your daily diet or a massive 52,000kJ (12,428 calories) over a year ‘assuming you enjoy a couple of wines on most days of the working week’.
Eat lighter salads in place of starchy vegetables
While potatoes and sweet potatoes are still good for you, Susie said they can contain a ‘much higher kilojoule and carb load’ than lighter green vegetables.
She suggested filling your plate with two to three cups of lighter options such as beans, spinach, pumpkin, carrots, leafy greens, tomatoes and capsicum.
Susie said by making the simple tweak, you could save up to 200kJ (48 calories) per dinner.
Snack on fresh fruits instead of dried alternatives
Susie said dried fruits have become the go-to ingredients when it comes to ‘healthy cooking’ like snacks such as protein balls, slices and other baked goods.
But she warned dried fruits contains a significant amount of sugars, which ‘can significantly bump up the kilojoule content of any recipe, clean eating or not’.
She said four individual dates contain four times the number of kilojules than a cup of fresh berries.