Want to cut calories but still enjoy satisfying snacks? It’s easy to shave significant calories off  your daily intake without sacrificing taste or treats. Think of it as creative calorie conservation. For example, a pound of lettuce has only 77 calories while a pound of chocolate has a whopping 2172 calories. Now I know no-one wants to eat a pound of lettuce and I’m not suggesting you do! I’m only pointing out that with a little creative substitution you can save calories, lose weight and still feel full.

Many studies show that eating the right lower calorie, denser foods provides longer lasting satisfaction and contributes to weight loss.

These options show that it’s not hard:'

• Try whole grain pasta, fruit, soup, salad and hot cereal instead of French fries and pizza.
• Rather than reaching for calorie-laden sweets like cookies, reach for a sweet orange or grapes.
• Craving chips and dip? Substitute pita chips and hummus or veggie sticks and low calorie dip – it gives you the same combination of creamy dip and crunchy food, but cuts down significantly on calories.
• Take a page from Canada’s Food Guide and eat a wide variety of foods.

The secret to cutting down on calories is eating more fibre and less fat, which fills you up with fewer calories.

Heading out to dinner? It can be hard on the waistline, but with a few tricks up your sleeve you can enjoy a night out without guilt:

• Choose a smaller portion or kids’ portion if you can – it will give you all the taste without overloading you with calories.
• Fill up first with a broth based soup and a salad instead of a massive bowl of creamy pasta (a very high calorie food!).
• When you order salad, ask for your dressing on the side and dip in the edge of a forkful for every bite.
• Trade the high fat salad dressing for vinegar and give your tired taste buds a wake-up call.

Remember, healthier choices actually keep you feeling full for far longer with fewer calories.

Until next time, keep well,

Judy Foodie (Judy Scott Welden)