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To Lose Weight, Don’t Eliminate—Substitute

  • By Matt Fitzgerald
  • Published Dec 24, 2012
  • Updated Dec 24, 2012 at 4:07 PM UTC

Substitution #2: Replace a non-vegetable food with a vegetable

Like fruits, vegetables are high in water and fiber content, so they fill you up with fewer calories.  A simple way to cut the number of calories you eat in meals is to serve yourself a larger portion of vegetables and smaller portions of the other foods in the meal.

Suppose you’re having broiled salmon, a large serving (1 cup) of mashed potatoes, and a small garden salad for dinner.  By replacing the large serving of mashed potatoes with a large garden salad and a half serving of mashed potatoes you’ll cut nearly 100 calories from this meal.

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FILED UNDER: Nutrition

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