5 Simple Swaps
On The Go

If you're cutting calories to lose weight, restaurant meals can undo your best intentions. Giant portion sizes, hidden calories, and rich sauces make it easy to eat an entire day's worth of calories in a single meal without realizing it.

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Eat this not that - marinara sauce vs lasagna

Eat this, not that

Eat this:

  • Minestrone
  • Pasta with marinara sauce
  • Thin crust pizza
  • Chicken cacciatore
  • Cioppino

Not that:

  • Lasagna
  • Alfredo
  • Thick crust pizza
  • Anything stuffed
  • Pesto or meat sauce
  • Japanese food: use caution with tempura and fried noodles.

Eat this:

  • Single burger plain or with cheese
  • Grilled chicken salad (dressing on the side)
  • Turkey sub on whole wheat (hold the mayo)
  • Charbroiled BBQ chicken sandwich
  • Thin crust pizza

Not this:

  • Thick crust pizza
  • Double or triple burgers with all the trimmings
  • Burgers, or anything served with bacon and cheese
  • Taco salads
  • Chicken nuggets

Up next: More simple swaps on the go >>

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Tags: substitute foods

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