Skip to main content
  • Members: Get your free at home COVID-19 tests now. Learn more: English / Spanish
  • Members who got the first dose of a COVID-19 vaccine between Oct. 1, 2021 and Feb. 28, 2022 may be eligible to receive a $50 gift card! Learn more: English / Spanish
  • Important: As of May 1, 2022, Medi-Cal is available to all people who are 50 years of age or older who meet all Medi-Cal eligibility criteria. Immigration status does not matter. These changes also let people keep more property and qualify for Medi-Cal. Contact the Ventura County Human Services Agency for more information. Learn more: English / Spanish

Please select your language.

Selecciona tu idioma.

Health library

Back to health library

Making smart calorie cuts

Cutting calories can help you lose weight.

Start by making some smart substitutions. Compare the calories of common foods with similar, lower-calorie alternatives.

 

Original food choice: Plain bagel, medium-sized
284 calories

Smart substitute: Multigrain toast, one slice with pat of butter
105 calories

Calories saved: 179

Original food choice: Double-patty fast-food cheeseburger
437 calories

Smart substitute: Single-patty fast-food cheeseburger
343 calories

Calories saved: 94

Original food choice: Meat lasagna, restaurant serving
845 calories

Smart substitute: Whole-wheat spaghetti with marinara sauce, 1 1/2 cups
359 calories

Calories saved: 486

Original food choice: Potato chips, 1-ounce bag
149 calories

Smart substitute: Whole-wheat pretzels, 1-ounce bag
103 calories

Calories saved: 46

Original food choice: Egg salad with mayo, 1 cup
706 calories

Smart substitute: Fruit salad, canned, 1 cup
74 calories

Calories saved: 632

Original food choice: Ramen noodle soup, 1 pack
380 calories

Smart substitute: Low-sodium tomato soup with water, 1 cup
74 calories

Calories saved: 306

Original food choice: Brownie with frosting, 2-inch square piece
171 calories

Smart substitute: Strawberries dipped in dark chocolate, 3 to 4 berries
120 calories

Calories saved: 51

Original food choice: Cola, 12-ounce can
155 calories

Smart substitute: Water with lemon slice
2 calories

Calories saved: 153

Sources: Centers for Disease Control and Prevention; U.S. Department of Agriculture

Reviewed 2/24/2022
Related stories