You don’t have to live on a diet. There are simple lifestyle changes you can make to cut out those extra kiljoules.
1. Add the Olive Oil Last
We often think of sauteing 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: 630
2. Lighten Up Your Juice
Fill a water bottle with 180ml of juice and an equal amount of sparkling water. Or make an Arnold Palmer by mixing 180ml of lemonade with an equal amount of unsweetened iced tea.
Kilojoules saved: 420
3. Make Skinny Mashed Potatoes
Mix in half a cup of low-sodium chicken broth for every 1.36kg 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 151 extra kilojoules.
Kilojoules saved per cup: 630
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 237 to 266ml of wine. Using a champagne flute, which holds only about 148ml, guarantees automatic portion control.
Kilojoules saved: 420
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