For many of us, the thought of dieting and healthy eating can feel like a chore, leaving us feeling deprived and unsatisfied. The good news is, it doesn’t have to be that way.

With a few simple swaps and tricks, you can enjoy your favorite foods while saving up to 250 calories per meal or snack. Here are some secrets to help you do just that.

Swap Out High-Calorie Condiments

Many of us love to add condiments to our meals, but often forget that they can seriously up the calorie count. A tablespoon of mayonnaise, for example, can contain up to 94 calories.

Instead, swap out high-calorie condiments for lower calorie options that still pack a punch of flavor. For example:.

Use salsa instead of ketchup. Just 2 tablespoons of ketchup contain around 40 calories, while the same amount of salsa will only contain around 10 calories.
Choose mustard over mayonnaise. A tablespoon of mustard contains around 3-5 calories, compared to the 94 calories in a tablespoon of mayonnaise.
Try hot sauce instead of ranch dressing. Many ranch dressings contain around 140 calories per 2 tablespoons, while most hot sauces contain almost zero calories.

Find Healthier Alternatives

Many of us have favorite dishes that are notoriously high in calories – think pizza, burgers, and fried chicken. Instead of cutting these out of your diet entirely, try finding healthier alternatives that still satisfy your cravings.

Here are some ideas to get you started:.

Swap out regular pizza dough for a cauliflower crust. Cauliflower crusts are lower in calories, higher in fiber, and gluten-free.
Try making your burgers with turkey or chicken breast instead of beef. These meats are leaner and lower in calories, but still just as delicious.
Opt for baked or grilled chicken instead of fried. A serving of fried chicken typically contains more than 400 calories, while a serving of baked or grilled chicken contains around 150-200 calories.

Add More Veggies

One of the easiest ways to reduce the overall calorie count of a meal is to add more vegetables. Not only do veggies add bulk to a dish, making us feel fuller for longer, but they’re also naturally low in calories.

Here are some tips for upping your veggie intake:.

Try swapping out half the pasta in your favorite pasta dish for vegetables like zucchini or spaghetti squash.
Add extra veggies to your stir-fry, like broccoli, peppers, and carrots.
Opt for a salad with lots of veggies instead of a sandwich at lunchtime.

Choose Low-Calorie Snacks

Snacks can be a big source of hidden calories in our diets, so it’s important to choose wisely. Instead of reaching for a bag of chips or candy, try some of these lower calorie options:.

Raw veggies, like cucumbers, carrot sticks, and cherry tomatoes.
A piece of fruit, like an apple or a banana.
A handful of almonds or other nuts.
Rice cakes or popcorn (just be careful not to add too much salt or butter).

Make Your Own Dressings and Sauces

Packaged dressings and sauces can be loaded with sugar and other unhealthy additives. By making your own versions at home, you can control the ingredients and reduce the calorie count. Here are some ideas:.

Make a simple balsamic vinaigrette by whisking together balsamic vinegar, olive oil, garlic, and herbs.
Blend together Greek yogurt, dill, and lemon juice for a healthy ranch dressing alternative.
Mix together tomato paste, garlic, and Italian herbs for a healthier pizza sauce option.

Choose Grilled or Steamed Options

When dining out, it can be tempting to order the most indulgent dish on the menu. But remember, there are often healthier options available that are just as delicious.

Look for dishes that are grilled or steamed, instead of fried or covered in heavy sauces. Here are some examples:.

Steamed fish with a side of veggies or rice
A grilled chicken or veggie wrap instead of a burger and fries
Steamed dumplings with a small side salad instead of fried appetizers

Don’t Forget About Water

Finally, don’t forget about the importance of drinking plenty of water. Not only does water help us feel fuller for longer, reducing the amount of food we eat overall, but it can also help us avoid sugary drinks that can be very high in calories.

Aim to drink at least 8 glasses of water a day, and try these tips to help increase your intake:.

Add sliced fruit, like lemon or strawberries, to your water for a burst of flavor.
Bring a refillable water bottle with you wherever you go, so you always have water on hand.
Drink a glass of water before each meal to help you feel full and reduce the amount of food you eat.

Conclusion

By making a few simple swaps and tricks, you can save up to 250 calories per meal or snack while still enjoying your favorite foods.

Remember to choose lower-calorie condiments and healthier alternatives, add more veggies, choose low-calorie snacks, make your own sauces and dressings, and choose grilled or steamed options when dining out. And don’t forget to drink plenty of water to help you feel full and avoid sugary drinks. With a little creativity and willpower, healthy eating can be both enjoyable and rewarding.