7 easy ways to cut calories

7 Simple Shifts to Carve 100 Calories
By Dr. Wendy Bazilian

1. To your morning coffee, add cinnamon, ginger or nutmeg instead of flavored syrups or vanilla extract.

2. At breakfast, add fruit first to your cereal bowl.

3. At lunch, "hold the croutons" and instead add crunchy veggies to your salads and say "half cheese, please" on those sandwiches.

4. At dinner, pass on the bread basket. Period.

5. On side dishes, instead of butter, sprinkle dried herbs and spices.

6. For dessert, split or use the 3-bite rule.

7. Anytime: practice portion control and leave 2-3 bites on your plate.

Lose: the flavored syrups
Add: cinnamon, ginger or nutmeg.
At home, add vanilla extract to the cup.
Even 1 teaspoon sugar or honey – only 16 calories.


  • Calorie savings over 100
  • Flavor boost
  • Blood sugar benefits
  • Antioxidants

Shift 2. BREAKFAST: Cereal with fruit and milk.

Tip: Fruit first!
Shift the order, save calories and boost nutrition.


  • Calorie savings over 100
  • Increase fiber, antioxidants, vitamins and minerals
  • Brains and bodies feel full

Shift 3. LUNCH: Salads and Sandwiches

Salads --
Tip: say "hold the croutons"
Instead, add: crunchy carrots, celery, radishes or bell peppers

Sandwiches --
Tip: say "half cheese please" (bonus – eliminate mayo)
And instead: say "extra veggies, please" and add mustard


  • Calorie savings: 100 or more
  • Less saturated fat and cholesterol by reducing cheese (and mayo!)
  • Increase fiber, antioxidants, vitamins and minerals
  • Brains and bodies feel full

Shift 4. DINNER: Restaurants

Tip: pass on the bread basket
Instead, add: sparkling water with lemon and order your starter salad right away.

Buy the book on Amazon: The Superfoods Rx Diet:

About Dr. Wendy Brazilian:
As a writer, researcher, educator, and food enthusiast, Dr. Wendy Bazilian brings extensive experience in nutrition science and counseling to her work. She is a registered dietitian and an American College of Sports Medicine – certified Health and Fitness Instructor, and Dr. Bazilian's skills in integrating nutrition, fitness and wellness practices help clients and readers who are motivated to reach their health and wellness goals.

Her expertise covers a wide range of subjects in nutrition and health that include optimal eating for active individuals, weight management and healthy aging. She is a professional writer on nutrition and exercise, having published over 150 articles for corporate and other media. Her advice for healthy eating and carefully designed menus can also be seen in recent issues of Real Simple, Martha Stewart's Body + Soul, SELF, Allure, Spa Magazine, InStyle, Redbook, Natural Health and other magazines.

She is author of The SuperFoodsRx Diet: Lose Weight with the Power of SuperNutrients (Rodale, 2008).

>> Continue reading Dr. Brazilian's bio here

For more information, visit www.wendybazilian.com.

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