Gretchen Scalpi, RDN

If you are thinking of cutting back on calories to lose a little weight or to get in fighting shape for your next 5K run then we have some simple tips for you. It doesn’t take much effort to eat healthier if you make some gradual and simple changes like these.

Start by using smaller plates and bowls. You can purchase some inexpensive dinnerware at your local department store.

Don’t skip meals. Study after study has shown that skipping meals drives people to overeat later. Aim to eat three meals a day plus two healthy snacks.

Stop cooking with oil or butter. Use cooking spray instead. For some meals you can use low salt chicken or beef broth to replace oil or butter.

Cut back on sodas, sports drinks, juice and sweetened tea. Switch to unsweetened tea and water with a slice of lemon or lime.

When you eat out have the waiter bring containers so you can cut your portion in half before eating and take the rest home for another meal.

Skip the French fries that normally come with your cheeseburger and opt for the carrots or apple slices that are normally served with a children’s meal.

Turn down creamy soups and opt for soup made with broth like vegetable, wonton, egg drop and minestrone soup.

Start every meal with a salad but go easy on the dressing or use vinegar and oil. Skip the croutons and cheese and add some protein like chopped hard boiled eggs or baked or broiled chicken.

Cut back on alcohol. Yes, some studies suggest that drinking a moderate amount of alcohol a few times a week leads to better health but when you’re trying to cut calories less is more.

Increase the amount of vegetables and fruit you eat. If you can’t get fresh go for frozen so long as no sauces or sugar have been added.

Cutting calories can be easier than you think. Combine these tips along with sensible exercise and a good night’s sleep and you’ll be well on your way to a healthier and happier life!

Tags: calories, cut calories, lose weight, weight loss