Written by Hannah Abdulla, RD

At The Millennial Nutritionist we are all for enjoying our favorite foods while also meeting our health goals. As coaches, this is something we personally practice and we teach our clients to do the same. For those of us trying to be mindful of our calorie intake, we utilize some of the tricks you will find below.

Milk Swaps

Whether you are drinking a glass of milk, adding it to your lattes or adding it to foods like cereal, swapping the type of milk you are using may be a way to consume less calories. Whole milk contains approximately 150 calories per cup when skim milk has 90 calories per cup with the same amount of protein. If you are curious about milk alternatives, unsweetened soy milk provides you with a similar amount of protein as cow's milk, and contains 80 calories per cup. If you are not needing the added protein that cows milk and soy milk provide you can consider unsweetened oat milk which has 50 calories per cup.

Consider a Kids Meal

Okay, hear us out, it may at first seem like too little food but we’ve tried this out many times and at many drive throughs and we are all about this hack. Opting for a kids sized version of higher calorie foods like french fries and chicken nuggets will allow you to satisfy your craving without the excess calories. To make up for the smaller portion sizes, we take advantage of the a la carte menu and order a side salad or a side of fruit.

Opt for Leaner Meats

Choosing lean meats like chicken, turkey and fish instead of beef and pork will not only be a heart healthy option, but will yield less calories. For example, a slice of Oscar Mayer Hardwood Smoked Bacon is 90 calories when a slice of Oscar Mayer Turkey bacon is 40 calories. Likewise, a four ounce serving of 80/20 ground beef is approximately 280 calories and a four ounce serving of ground turkey is 150 calories.

Get Creative with you Starbucks Order

The options at Starbucks are endless which can be overwhelming, but it also gives you the opportunity to customize your order. In addition to the milk swaps we mentioned above, you can also consider the syrups found in most of their drinks. We have three quick tips for reducing the calories consumed in your favorite Starbucks drinks:

Opt for a smaller size
Ask for half the amount of pumps of syrup they normally put in
Pick a sugar-free syrup

If you’re looking for resources and expertise to start your weight loss journey, click here to learn more about The Millennial Nutritionist’s services!

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