47 0 0 packed lunch sandwich alternatives 13 6. These simple substitutions cut calories painlessly and can add up to a big difference on your scale. The body benefit: A half-cup cooked serving of Quaker Steel Cut Oats contains just 150 calories, 2. 5 grams of fat, and 1 gram of sugar.
Sprinkling 10 fresh blueberries onto your oatmeal adds natural sweetness for just 8 calories. The body benefit: Filled with fiber, veggies will give you a longer-lasting energy boost than the empty carbs in a breakfast sandwich. Plus, a generous helping of tomato, mushroom, or spinach in your eggs is a flavorful way to sneak in at least one of your five-a-day. The body benefit: The concoction at the bottom of yogurt containers is typically more sugar than fruit. Slice up some strawberries or plop in some blueberries for a fresher take on the fruit-yogurt combo. Switching from Dannon’s blueberry-flavored fruit-on-the-bottom yogurt to their plain variety topped with fresh blueberries will save you 60 calories and 13 grams of sugar. After all, research from the University of Scranton shows coffee is the greatest source of antioxidants in the American diet.