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 =
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
© 2019 Cleveland Clinic
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 =
Flavored Greek yogurt = 100 calories
2 oz. full-size candy bar = 250 calories
(vs. .65 oz. fun-size = 80 calories)
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.