20 home-cooking swaps to save you thousands of calories
Changing the way you cook your food at home – even if it’s just through tiny changes – can have a big impact on your overall calorie intake. Dietitian Melissa Meier shares 20 tiny tweaks to make your meal prep count.
Trying to lose weight? In contrast to popular belief, it doesn’t require a drastic lifestyle change, a silly fad diet or out-there detox.
Instead, what I think is most important when trying to shed kilos is the small, sustainable changes you make to your day-to-day life, not the overly ambitious, unmaintainable periods of restriction you put yourself through.
The best place to get started is in the kitchen – so to give you a helping hand, here’s twenty do-able cooking swaps that will save you a stack of calories.
1. Dip into homemade hummus instead of a commercial variety
One tablespoon commercial hummus = 54cal (224kJ)
One tablespoon homemade hummus = 38cal (158kJ)
Save = 16cal (66kJ)
2. Spray veggies with oil rather than free-pouring from the bottle before roasting
One tablespoon oil = 177cal (740kJ)
One spray (2g) oil = 13cal (53kJ)
Save = 164cal (687kJ)
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3. Swap mayonnaise for Greek yoghurt in creamy sauces and dressings
One tablespoon mayo = 139cal (582kJ)
One tablespoon Greek yoghurt = 16cal (65kJ)
Save = 123cal (517kJ)
4. Substitute half of the potato in your usual mash with cauliflower
One potato = 87cal (363kJ)
½ potato + ½ cup cauliflower = 62cal (259kJ)
Save = 25cal (104kJ)
5. Swap half of the pasta in your spag bowl with zucchini noodles
200 grams of cooked pasta = 244cal (1020kJ)
100 grams of cooked pasta + 100 grams of zucchini = 144cal (603kJ)
Save = 100cal (417kJ)
6. Poach eggs rather than serving them scrambled in butter
Two scrambled eggs with one tablespoon of butter = 298cal (1245kJ)
Two poached eggs = 153cal (640kJ)
Save = 145cal (605kJ)
7. Sweeten home-baked goodies with banana instead of sugar
Half a cup of sugar = 478cal (1996kJ)
One banana = 138cal (578kJ)
Save = 340cal (1418kJ)
8. Trim the fat from cuts of meat before cooking
100 grams of untrimmed rump steak = 195cal (815kJ)
100 grams of fully trimmed rump steak = 122cal (511kJ)
Save = 73cal (304kJ)
9. Try avocado instead of butter
One tablespoon butter = 145cal (605kJ)
¼ avocado = 52cal (217kJ)
Save = 93cal (388kJ)
10. Add herbs and spices to meals instead of flavouring food with sauces
One tablespoon of BBQ sauce = 35cal (148kJ)
Herbs and spices = virtually kilojoule free
Save = 35cal (148kJ)
11. Dress salads in lemon juice and balsamic vinegar instead of oil-based dressings
One tablespoon of oil = 177cal (740kJ)
One tablespoon of balsamic vinegar = 16cal (66kJ)
Save = 161cal (674kJ)
12. Enjoy a lighter homemade burger with a lettuce bun instead of a bread roll
One bread roll = 202cal (846kJ)
One iceberg lettuce leaf = 1cal (6kJ)
Save = 201cal (840kJ)
13. Remove the skin from chicken before eating it
100 grams baked chicken breast with skin = 187cal (781kJ)
100 grams baked skinless chicken breast = 152cal (637kJ)
Save = 35cal (144kJ)
14. Add fresh fruit to porridge instead of honey
One cup of porridge + 2 tbs honey = 434cal (1813kJ)
One cup of porridge + half a cup of blueberries = 347cal (1450kJ)
Save = 87cal (363kJ)
15. Poach chicken rather than pan frying it in oil
100 grams of chicken breast fried in oil = 233cal (975kJ)
100 grams of poached chicken breast = 143cal (596kJ)
Save = 90cal (379kJ)
16. Opt for mustard on a sandwich instead of mayonnaise
One tablespoon mayo = 139cal (582kJ)
One teaspoon of mustard = 4cal (17kJ)
Save = 135cal (565kJ)
17. Satisfy your sweet tooth with ‘nice cream’ instead of ice cream
Two scoops of ice cream = 264cal (1103kJ)
One frozen banana (blended) = 138cal (578kJ)
Save = 126cal (525kJ)
18. Try fresh tomato instead of tomato sauce
One tablespoon tomato sauce = 21cal (87kJ)
One sliced tomato = 13cal (56kJ)
Save = 9cal (31kJ)
19. Substitute half of the rice in your stir fry with broccoli rice
200 grams of cooked rice = 321cal (1342kJ)
100 grams of cooked rice + 100 grams of broccoli = 199cal (831kJ)
Save = 122cal (511kJ)
20. Swap butter or margarine on a sandwich for Tzatziki
One tablespoon butter = 145cal (605kJ)
One tablespoon of Tzatziki = 13cal (53kJ)
Save = 132cal (552kJ)
Melissa Meier is a Sydney-based Accredited Practising Dietitian. You can connect with her at www.honestnutrition.com.au or on Instagram @honest_nutrition.