Substitution #1: Replace a non-fruit food with a fruit
Besides being packed with vitamins, minerals, and phytonutrients, most fruits also contain lots of fiber and water. Why is this important? Research has shown that we tend to eat a consistent volume of food each day, regardless of how many calories are contained in it. Water and fiber increase the volume of foods without increasing calories.
You can reduce the amount of calories you eat in snacks by replacing whatever you normally eat with an equal-size portion of fruit. One serving of cheese-flavored crackers contains 430 calories. A pear contains just 100 calories.
Alternatively, you can do a “half substitution” with fruit. For example, instead of eating a whole tub of yogurt (232 calories), eat a bowl of berries drizzled with vanilla yogurt (91 calories).