How to Crush Calories & Boost Your Heart Health
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Rethink your drinks
Eliminate sugary drinks. 1 can of soda = 150 calories 8 oz. fruit juice = 120 calories Modify your morning latte. Grande mocha with whip = 360 calories Tall nonfat no-whip mocha = 190 calories (A 170-calorie difference!) Alter or eliminate alcohol. 12 oz. regular vs. light beer = 145 vs. 110 calories 5 oz. red or white wine = 125 calories 1.5 oz. 80-proof vodka or whiskey = 100 calories Subtract added sugar. 1 tsp. white/brown sugar, honey or agave = ~15 calories
Trim fat from food
Slash saturated fat. 1 oz. cheese = 90-100 calories (Skip whenever you can.) 1 Tbsp. mayonnaise = 90 calories 1 tsp. butter = 33 calories 1 Tbsp. coffee cream/ half & half = 20 calories Shrink portions of unsaturated fat. ¼ vs. ½ cup mixed nuts = 200 vs. 400 calories ½ vs. 1 whole avocado = 113 vs. 227 calories 4 vs. 6 oz. salmon = 230 vs. 350 calories
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Convert your dessert
Try a satisfying < 100-calorie dessert a few times a week instead. 1 cup ice cream = 460 calories Fruit or frozen yogurt bar = 100 calories Flavored Greek yogurt = 100 calories 2 oz. full-size candy bar = 250 calories (vs. .65 oz. fun-size = 80 calories)
Sources
Aim for calorie-free beverages.
All fat is dense in calories. Saturated fat is linked to inflammation and high LDL cholesterol.
Rich in fat and sugar, desserts can hurt your waistline if they’re a daily habit.