Life-altering changes, brought about not by dieting, but by making simple swaps. There are definitely times when I get pretty tired of spreading the word so vigorously. But when I hear stories like those, I know I must be doing something right. So I’ve collected here seven of the most mind-blowing swaps in America. Each of the simple trades will save you at least 700 calories. Do this once a day, and you’d lose 73 pounds in a year—minimum.
So look in the mirror. Do you look exactly the way you’d like? If not, then read on . . .
And don’t forget, the all-new Eat This, Not That! 2012 has hundreds more swaps to help you eliminate hundreds—even thousands—of calories from your daily diet!
7. Burger Swap
Eat This! – McDonald’s Big Mac
- 540 calories
- 29 g fat (10 g saturated)
- 1,040 mg sodium
Not That!! – SuperSonic Double Cheeseburger (w/mayo)
- 1,270 calories
- 87 g fat (34 g saturated)
- 1,500 mg sodium
Eat This, Not That! Savings: 730 calories
While these are both double-patty burgers with cheese, Sonic’s version weighs in nearly twice as heavy. That might sound like a bargain until you realize that it contains far more than twice as many calories. The Big Mac relies on thinner cuts of beef and uses far less sauce, making it a reasonable way to fill your double-burger craving.
6. Asian Swap
Eat This!! – Panda Express Broccoli Beef (with a side of mixed veggies)
- 165 calories
- 4.5 g fat (1 g saturated)
- 970 mg sodium
Not that!! – P.F. Chang’s Beef with Broccoli
- 870 calories
- 36 g fat (12 g saturated)
- 4,719 mg sodium
Eat This, Not That! Savings: 705 calories
P.F. Chang’s lets the sodium-saturated sauces rain down upon most of its dishes. This is one of the worst. It contains more than two days’ worth of the salty stuff—not to mention eight times the fat of Panda Express’ version.
5. Salad Swap
Eat This!! – California Pizza Kitchen Chinese Chicken Salad
- 617 calories
- 1g saturated fat
- 2,532 mg sodium
Not That! – Applebee’s Oriental Grilled Chicken Salad
- 1,290 calories
- 79g fat (12g saturated, 2.5 g trans)
- 2,290 mg sodium
Eat This, Not That! Savings: 723 calories
California Pizza Kitchen’s salad menu is, for the most part, a dangerous spot, but the Chinese Chicken option steers clear of trouble with a nutrient-rich blend of cabbage, lettuce, carrots, scallions, and cilantro. Topped with grilled chicken, this veggie-heavy meal is far superior to Applebee’s version. The “Neighborhood Bar & Grill” tosses its lettuce with crispy noodles—read: dipped in fattening oil—that not only add in a deadly level of trans fats, but also deliver an extra 20 grams of carbohydrates. Just watch your sodium intake the rest of the day. CPK has never met a salt shaker it didn’t vigorously shake.
4. Seafood Swap
Eat This! – Olive Garden Parmesan Crusted Tilapia
- 590 calories
- 10g saturated fat
- 910mg sodium
Not That! – The Cheesecake Factory Herb Crusted Filet of Salmon
- 1,400 calories
- 48 g saturated fat
- 1,240 mg sodium
Eat This, Not That! Savings: 810 calories
It’s tough to tell exactly where The Cheesecake Factory’s extra calories come from. The chain doesn’t provide ingredient lists. But this selection probably suffers from the same problems as the rest of the menu: excessive use of cheap oils and butter. Olive Garden bakes its crusted tilapia and plates the fish with vegetables, shaving nearly two days’ worth of saturated fat off the Factory’s numbers.
3. Appetizer Dip Swap
Eat This! – Border Guacamole with Chips
- 660 calories
- 23 g fat (5 g saturated)
- 680 mg sodium
Not That! – Chili’s Hot Spinach & Artichoke Dip
- 1,610 calories
- 103 g fat (42 g saturated)
- 1,610 mg sodium
Eat This, Not That! Savings: 1,180 calories
Few appetizers work as hard as guacamole. The avocados from which it’s made are packed with hunger-blunting fiber and heart-healthy fats. Chili’s Spinach & Artichoke dip, on the other hand, consists of mostly cream, cheese, and butter. Don’t let the name fool you into thinking it’s healthy.
2. Pizza Swap
Eat This! – Pizza Hut Pepperoni Personal Pan Pizza
- 610 calories
- 26g fat (10 g saturated)
- 1,410mg sodium
Not That! – Uno Deep Dish Prima Pepperoni Pizza
- 1,830 calories
- 126 g fat (36 g saturated)
- 2,910 mg sodium
Eat This, Not That! Savings: 1,220 calories
It’s not like Pizza Hut’s Personal Pan Pizzas are to be idolized, but compared to Uno’s deep-dish offerings, they’re paragons of nutrition. The big difference is in the depth of the crust. Pizza Hut’s is reasonable, whereas Uno’s can double as a mattress.
1. Taco Swap
Eat This!! – Chipotle Crunchy Chicken Tacos
- 490 calories
- 21g fat (8.5 g saturated)
- 1,050mg sodium
Not That! – Chili’s Crispy Chicken Tacos (w/o the rice and beans side)
- 1,340 calories
- 71g fat (20 g saturated)
- 3,120mg sodium
Eat This, Not That! Savings: 850 calories
It’s not hard to see the difference in these two Mexican dishes. Chipotle combines grilled chicken, fresh salsa, and a little cheese inside a corn shell. Simple. Chili’s, on the other hand, fries its chicken, doubles up on cheese, tosses in some bacon, and drizzles thick ranch dressing on top. That doesn’t do your body any favors.
One of the best things about the brand-new Eat This, Not That! 2012 is that it helps you find fat-fighting food no matter where you are: movie theater, coffee shop, vending machine. It also includes this list of foods that should never see the inside of your belly.
Tags: 7 Simple Ways to Save 700 Calories, Appetizer Dip Swap, Applebee’s Oriental Grilled Chicken Salad, Asian Swap, Burger Swap, California Pizza Kitchen Chinese Chicken Salad, California Pizza Kitchen's salad, Chili’s Crispy Chicken Tacos (w/o the rice and beans side), Chipotle Crunchy Chicken Tacos, McDonald’s Big Mac, Mexican dishes, Olive Garden Parmesan Crusted Tilapia, P.F. Chang’s Beef with Broccoli, Panda Express Broccoli Beef (with a side of mixed veggies), Panda Express' version, Pizza Hut Pepperoni Personal Pan Pizza, Pizza Hut’s Personal Pan Pizzas, Pizza Swap, Salad Swap, Seafood Swap, SuperSonic Double Cheeseburger (w/mayo), Taco Swap, The Cheesecake Factory Herb Crusted Filet of Salmon, Uno Deep Dish Prima Pepperoni Pizza
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