How to live longer: Low-calorie diet shown to boost longevity – five simple calorie swaps

Simple dietary swaps to cut your calorie count

To cut the amount of calories you consume in your diet, Harvard Health proposes the following dietary dietary swaps:

Instead of this:

  • Ground chuck
  • (3 oz, 293 calories)
  • Eat this
  • Salmon
  • (3 oz, 127 calories)
  • Instead of this:
  • Whole milk
  • (one cup, 150 calories)
  • Drink this:
  • Skim milk (one cup, 86 calories)
  • Instead of this:
  • Baked potato, plain
  • (one medium, 161 calories)
  • Eat this:
  • Spinach, frozen (1/2 cup, 32 calories)
  • Instead of this:
  • Bagel, toasted
  • (one bagel, 354 calories)
  • Eat this:
  • Whole wheat toast (one slice, 77 calories)
  • Instead of this:
  • Chocolate ice cream
  • (3.5 oz, 125 calories)
  • Eat this:
  • Fresh strawberries (one cup, 46 calories).

Watching your calorie count is only one side of the story, it is also important to exercise regularly to maintain the calorie balance between consumption and expenditure.

“The amount of calories people use by doing a certain physical activity varies, depending on a range of factors, including size and age,” explains the NHS.

“The more vigorously you do an activity, the more calories you’ll use,” says the health body.


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