Posted by Marisa Schor

Did you know that it only takes 100 extra calories a day to gain 10 pounds in one year? Fortunately, our dietitians at CHA HPMC have put together a few tips you can incorporate every day to help prevent those extra pounds from finding their way to your scale.

Here are a few ideas to get you started:

1) Replace oil with cooking spray. One tablespoon of oil contains 120 calories. If you use a non-stick spray instead of frying your food, you will automatically save those extra calories. And between us, does anyone use only one tablespoon of oil?

2) Swap your evening ice-cream dessert with a cup of low calorie yogurt. Choose the kind that contains a maximum of 10g of sugar per cup. Add some granola for a bit of crunchiness, and you just saved over 150 calories!

3) Choose healthy snacks. A small bag of chips has about 250 calories. If you choose an orange or a banana, you will not only save 100 calories, but you will consume vitamins and fiber, and get to enjoy a delicious, natural food.

4) Pick a smaller size plate. Many of us “eat with our eyes,” so use a 9-inch plate and you can satisfy your needs and feel full without overdoing it. Aim to fill half of the plate with vegetables, one-quarter with lean protein and the rest with carbs.

5) Use applesauce instead of oil for baking. When making goodies like cake, muffins or bread, substitute all or most of the oil or butter with applesauce. It will help keep your treat trim and your figure as well!

6) Substitute zucchini for pasta. If you’re in the mood for a pasta dish, “zoodles” (zucchini noodles) save you a whopping amount of calories and also add extra antioxidants and fiber to your dish.

7) Eat some protein with every main meal. Protein foods (like eggs, nuts, fish) keep you full longer and help prevent sudden sugary cravings. It works! Try it!

The goal is to find new ways to cut unnecessary calories and decrease chances of unwanted weight gain. Being a mindful eater has tremendous benefits and to maintain a healthy weight in the long run.