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Sunmaid raisins

I polished off this box of raisins as a "between-meals" fix. 100 calories.

When hunger pangs hit between breakfast and lunch, I reached for a box of raisins. 

That was shortly before I read a message from local fitness guru, Ray Porter. Porter supplied tips, listed below, on how to save 100 calories by various food swaps. 

Raisins are #9. Here are the others for anyone who is watching their waistline:

Food Swap #1: From Bread to Topless

No, you don’t have to give up bread altogether. If you want to quickly watch 100 calories slide off your meal, all you’ve got to do is toss the top piece of bread from your sandwich or the top bun from your burger. It may require a bit of balancing on your part, but it will instantly save you 100 calories and help that loaf of bread go twice as far.

Food Swap #2: From Bagel to English Muffin

Since we’re already talking bread, we may as well knock out the bagel dilemma. They’re delicious, thick, and hard to resist. However, if you can toss them out the window for an English muffin instead, you’ll still enjoy great flavor (and a delightful texture) and without even batting an eye, trim 100 calories from your breakfast, lunch, or snack.

Food Swap #3: From Cream to Nonfat Milk

Have a hard time taking your coffee straight? You’re not alone. Not interested in giving up coffee altogether? Then you’re going to need to find a new option to the creamer-heavy concoction you make on a daily basis. The easiest solution is to swap out your creamer for nonfat milk. Lucky for you, this small swap pays off big, cutting 100 calories from your morning jolt.

Food Swap #4: From Regular to Light Beer

Your taste buds may revolt at the thought of light beer, but your shrinking waistline will love it. Drop your insistence on good ol’ regular beer and drop 100 calories during a two-beer sitting.

Food Swap #5: From Juice to the Real Thing

Orange juice is a staple of many folks’ breakfast routines. What if you tossed the juice and went for the real thing—a genuine, bona fide orange? You probably already guessed that this, too, would shave a lot of calories from your meal. At the same time, you’ll get more fiber to keep your day moving along well.

Food Swap #6: From Peanuts to Edamame

They’re readily available, taste great, and give you the salt fix you need. Peanuts are not, however, a low-calorie snacking option. Swap them out for edamame and you’ll grab 4 bonus grams of protein, while cutting your calorie count by 100.

Food Swap #7: From Shake to Milk

When the stress of life gets to you, few things help you forget about your troubles better than a chocolate milkshake. Unfortunately, that shake leaves you feeling bloated and for good reason. It’s jam packed with calories. Get the same chocolate comfort with a glass of chocolate milk instead of a shake and cut out at least 100 calories.

Food Swap #8: From Bacon to…Bacon

You grew up eating maple pork bacon and you’ve trained your kids to salivate at the thought of it. What if there was a way to have your bacon and eat it, too—without quite as many calories? There is. Going for an ounce—yes, just one ounce—of maple turkey bacon instead of the pork version will shave more than 100 calories from your daily consumption. And you still get to eat bacon!

Food Swap #9: From Raisins to Grapes

They won’t stay fresh for months on end, but if you eat fresh grapes instead of their wrinkled siblings, you’ll cut right around 100 calories at once. Yes, it is that easy.

Remember that exercise is a huge part of the equation when it comes to achieving weight loss. For more information, the phone is 563-676-6930 and the e-mail address is: raymondporter@workoutwithray.com

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