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Do you find it difficult to make food choices whenever you are trying to make an exotic dish at home or are eating out just because you are calorie conscious?

No need to worry… we will help you choose low-calorie versions of high-calorie foods.

The world is full of smart substitutions; having some substitution strategies up your sleeve can save a lot of guilt and time on the treadmill in the long run. Being health-conscious you don’t need to make big changes to your diet to see noticeable results. Just by adding, deleting and substituting a few foods, we can convert an unhealthy diet to a healthy one.

Making the switch to low-calorie cooking might mean changing a few of the options in your kitchen but don’t worry, it doesn’t mean that you would need to stock up on all kinds of strange foods.

Following common, low-calorie substitutions will help you in converting your everyday diet to a low-cal one.
1. Replace Oil With:
• Non-stick cookware. It will keep food from sticking to the bottom of your and use of lesser oil for preparation.
• Applesauce. It can replace up to half of the butter or oil in baked foods such as cakes, brownies, muffins and cookies.
• Flavoured vinegar or lemon juice. They can be used for salad dressings instead of oils.

2. Replace Cream With
Unflavoured non-fat yoghurt

3. Replace Sugar With: Splenda and stevia.
They  are sugar replacement products that perform well in sweets and baked goods, and are calorie-free.

4. Replace Non-Vegetarian Foods With: Vegetables.
They are low in calories because of their high water and fibre content. You can increase your vegetable intake by having:
• stir-fried vegetables/ salads with meat
• kebabs/ cutlets/ patties/ sandwiches/ pizzas with less meat and more veggies

5. Replace High-Calorie Beverages With: A low-calorie one.
This can be done by having water, salt lemonade and tea without sugar instead of coffee, soft drinks and alcoholic beverages.

6. Replace Fried Foods With: Non-Fried Ones.
Oil used for frying adds a lot of fat calories to foods that would otherwise be fairly lean. Better to use alternate methods of cooking like roasting, microwave cooking, stir frying.

7. Replace High Fat Meat With: Lean meat.
There are huge differences in the number of calories in lean and fatty meats. Replacing mutton with chicken or fish apart from decreasing fat intake also improves the quality of fat intake. Chicken and fish contain more of unsaturated fat calories rather than saturated fat calories.

8. Replace High-Calorie Sauces Or Toppings With:
Low-Calorie Alternatives. Nowadays low-calorie versions are available of most kinds of mayonnaise, salad dressings and sandwich spreads. Light mayonnaise has 25 calories lesser per serving than regular mayonnaise.

9. Replace Refined Grains With:
Whole grains such as brown rice and whole wheat. Foods made with them contain more fibre and are thus lower in calories than refined grains such as white rice and refined flour. A cup of regular pasta contains 221 calories, compared to just 174 in a cup of whole-wheat pasta.

10. Replace high-Calorie Dessert With:
Low-calorie dessert. If you have a sweet tooth and your meals are incomplete without a sweet entree, then substitute high-calorie desserts with a low-calorie option. A small bowl of ice cream has 143 calories. This can be replaced by a bowl of your favourite fruit with a teaspoon of honey or low fat vanilla or fruit yoghurt can be had as dessert.
Opt For Healthier Options To See Long-Term Results. Such As:
Foods low in energy density, such as vegetables, fruits, and broth-based soups, can aid in weight management by providing satisfying portions that are appropriate for calorie needs.

While energy dense foods do not need to be completely eliminated from the diet, they should be consumed in moderate portions along with foods that are predominantly low in energy density in order to create a balanced eating plan.

Understanding how energy density and portion size work together can lead to more effective nutrition education messages than simply encouraging people to eat less.

People should be encouraged to meet their calorie needs by eating satisfying portions of foods with a low energy density.