Easy ways to cut kilojoules

Follow these easy tricks to drop the extra kilograms without dieting.

1. Add the olive oil last
We often think of sautéing as a low fat cooking method, but some vegetables, such as eggplant, mushrooms, and greens, tend to soak up the majority of the fat that's added to the pan. Steam your veggies instead, then toss them with a few teaspoons of extra-virgin olive oil, a squeeze of lemon, and a pinch of red pepper flakes and sea salt.
Kilojoules saved per cup: 627

2. Lighten up your juice
Fill a water bottle with 170 milliliters of juice and an equal amount of sparkling water. Or make an Arnold Palmer by mixing 170 milliliters of lemonade with an equal amount of unsweetened iced tea.
Kilojoules saved: 400

3. Make skinny mashed potatoes
Mix in half a cup of low-sodium chicken broth for every kilogram of potatoes instead of half a cup of butter or heavy cream. If you still crave that rich flavor, top a small scoop of mashed potatoes with a pat of butter (that's about a teaspoon) for just 150 extra kilojoules.
Kilojoules saved per cup: 627

4. Trade in your wine glass
Traditional red wine goblets are designed with a larger bowl to allow the liquid inside a chance to breathe. Fill it up and you may be getting 236 to 266 milliliters of wine. Using a champagne flute, which holds only about 150 milliliters, guarantees automatic portion control.
Kilojoules saved: 400


SAVE 1000+ KILOJOULES

1. Downsize your baked goods
You can automatically halve the kilojoules in fresh-baked muffins by using a pan with a dozen slots rather than one with just six. And if you swap half a cup of applesauce for the half cup of butter or oil called for in your recipe, you can save an additional 313 kilojoules per muffin.
Kilojoules saved: 1297 to 1611

2. Get sandwich savvy
A 6-inch tuna hero with low fat chips may seem like a light meal, but it contains 2930 kilojoules and more than 30 grams of fat. Opt for a small turkey sub without mayo or oil-and skip the soda, chips, and cookies.
Kilojoules saved: 1758

3. Bulk up your pasta-with veggies
If you're making pasta at home, a 2-cup serving of noodles with a large ladle of meat, vodka, or Alfredo sauce can set you back 2511kilojoules or more. To fill your plate, mix a cup of pasta with a cup of steamed veggies, topping the dish with half a cup of your favorite jarred marinara sauce.
Kilojoules saved: 1046

4. Serve dessert in a shot glass
Can't resist taking a slice of key lime pie or cheesecake at a buffet? Allow yourself to savor the amount that fits in a shot glass (that's about 3 tablespoons) and you'll save 80 percent of the kilojoules you'd get in a full-size portion.
Kilojoules saved: 1506

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ELSA

Elsa Krüger is Shape's beauty editor

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