Saving calories by cutting high-calorie, low-nutrition items

Skipping one or two high-calorie items is a good place to start when cutting calories. For example, you could skip your morning latte, soda at lunch or that bowl of ice cream you always have after dinner.

Think about what you eat and drink each day and identify items you could cut out. If you think that skipping your indulgence will leave you with a craving, try a low-calorie substitution.

Healthier options
Instead of this ... Calories* Try this ... Calories*
*Actual calories may vary by brand.
Flavored latte, 16 ounces 250 Black coffee, 16 ounces 0
Chocolate ice cream, 1 cup 285 Strawberries, 1 1/2 cups whole 70
Lemon-lime soda, 16 ounces 200 Sparkling water, 16 ounces 0

Swapping high-calorie foods for lower calorie options

Simple substitutions can make a big difference when it comes to cutting calories. For example, you can save 60 calories a glass by drinking fat-free milk instead of whole milk. Instead of having a second slice of pizza, reach for some fresh fruit. Or snack on air-popped popcorn instead of chips.

Lower calorie options
Instead of this ... Calories* Try this ... Calories*
*Actual calories may vary by brand.
Whole milk, 8 ounces 150 Skim milk, 8 ounces 90
Regular-crust pepperoni pizza, 2 slices (each slice equals 1/8 of a 14-inch restaurant pizza) 630 Regular-crust pepperoni pizza, 1 slice (1/8 of a 14-inch restaurant pizza), plus 1 2/3 cups grapes 415
Ranch-flavored tortilla chips, 1 snack bag (3 ounces) 425 3 1/2 cups popcorn, air-popped 110

Reducing your portion sizes

The sizes of your portions affect how many calories you're getting. Twice the amount of food means twice the number of calories.

It's common to underestimate how much you're eating, especially if you're dining out. Controlling your portions is a good way to control calories.

Portion sizes
A typical portion ... Calories* A standard serving ... Calories*
*Actual calories may vary by brand.
Orange juice, 8 ounces 110 Orange juice, 4 ounces 55
Buttermilk pancake, 6-inch diameter (73 grams) 175 Buttermilk pancake, 4-inch diameter (41 grams) 85
Whole-grain spaghetti, cooked, 1 1/2 cups 260 Whole-grain spaghetti, cooked, 1/2 cup 85

Try these tips to control portion sizes and cut calories:

  • Start small. At the beginning of a meal, take slightly less than what you think you'll eat. You can have seconds later if you're truly still hungry.
  • Eat from plates, not packages. Eating directly from a container gives you no sense of how much you're eating. Seeing food on a plate or in a bowl keeps you aware of how much you're eating. Consider using a smaller plate or bowl.
  • Check food labels. Be sure to check the Nutrition Facts panel for the serving size and number of calories per serving. You may find that the small bag of chips you eat with lunch every day, for example, is two servings, not one, which means twice the calories you thought.
  • Use a calorie counter. Check out reputable resources that offer tools to count calories, such as websites or smartphone applications. One to try is the SuperTracker at

Putting it all together

Replacing high-calorie foods with lower calorie alternatives and reducing your portion sizes can help you cut calories and improve weight control. For a successful — and sustainable — weight management plan, you also need to increase your physical activity. Combining regular activity and healthy eating will best help you achieve and maintain a healthy weight.

April 11, 2015 See more In-depth