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A little can go a long way. If you swap English muffins for bagels, you could shave off 100 calories from your daily breakfast. If you’re looking to lose a few pounds or just eat healthier, Elyse Wagner (a holistic nutritionist) and Amari Thomsen (a registered dietitian) share some ideas on how to shave calories from your diet.

See what foods they suggest food swapping for a lower calorie count.

Amari's Advice

"One soda has 65-grams of sugar (that's neat 1/3 cup). In other words, cut the soda from your diet. One 20-ounce soda has nearly 250 calories. Don’t be fooled by diet sodas either. The artificial sweeteners added to diet sodas can cause increased insulin production in the body and result in unwanted sugar cravings later in the day. Instead of soda, go for sparking water with a fresh lemon or lime. Another easy tip is substituting avocado spread on a sandwich in place of mayonnaise. You can also try spreading almond butter on your morning toast instead of butter for an extra boost of protein and healthy fat!

Elyse's Advice

Focus on whole real foods that are nutrient dense. You don't want energy dense foods, which are commonly found in processed and convenient foods. You'll look and feel better too!"

About the Experts

Amari-expert-photo-FINALAmari Thomsen is a registered dietitian, blogger, and owner of Eat Chic Chicago. She graduated from Loyola University of Chicago with a bachelor’s degree in biology. Later, she completed her nutrition education at the University of Illinois at Chicago with a master’s degree in nutrition science. After starting her blog back in 2009, Amari has since expanded her career by developing her own nutrition private practice, Eat Chic Chicago. With previous experience as a nutrition coach for Lifetime Fitness and as a Healthy Eating Specialist for Whole Foods Market, Amari is focused on integrating modern and traditional techniques to promote real food nutrition. Find Amari at Eat Chic Chicago.



Elyse-expert-photo-FINALElyse Wagner is a holistic nutritionist and health psychology expert who helps women of all sizes stop food guilt, body shame, and emotional eating. She helps create peace with their body and build a better relationship with food as they finally give themselves permission to feel fabulous! After being taunted as "Obese Elyse", she has now found peace within her body and helps others do the same through her virtual private one-on-one group coaching programs. Join the conversation and get Elyse’s bites of wisdom through her award winning ETV! episodes and delicious whole foods recipes at My Kitchen Shrink.



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