Simple Food Swaps to Save Calories Without Missing Out

30 June

Calories can sneak in quickly throughout the day, but the good news is you don’t have to overhaul your entire diet to be more mindful. Small, smart swaps can help reduce your energy intake while still keeping your meals delicious and satisfying.

Here are some practical swap ideas and meal adjustments you can try.

1. Swap Your Yoghurts

Instead of: Gippsland Passionfruit Yogurt (233 calories per tub)
Try: Chobani No Sugar Added Mango Passionfruit (119 calories per tub)
Bonus: The Chobani option is higher in protein and lower in sugar!

2. Choose Leaner Condiments

Instead of: Kewpie Mayonnaise (108 calories per 20ml)
Try: Kewpie Reduced Fat Mayonnaise (60 calories per 20ml)
Instead of: Burger Sauce (89 calories per 20ml)
Try: Tomato Sauce (18 calories per 20ml)

3. Pesto & Cheese Alternatives

Instead of: Barilla Pesto (482 calories per 100g)
Try: Leggo’s Pesto (236 calories per 100g)
Instead of: Philadelphia Cream Cheese (224 calories per 100g)
Try: Ricotta Cheese (136 calories per 100g)

4. Ice Cream & Dessert Swaps

Instead of: Peters Drumstick Super Choc (250 calories per stick)
Try: Peters Drumstick Mini Classic Vanilla (170 calories per stick)
Instead of: Aunt Betty’s Saucy Centres Pudding (332 calories per serve)
Try: Wicked Sister High Protein Pudding (176 calories per tub)

5. Milk & Cream Adjustments

Instead of: Full Cream Milk (158 calories per cup)
Try: Skim Milk (85 calories per cup)
Instead of: Thickened Cream (335 calories per 100g)
Try: Carnation Light & Creamy Evaporated Milk (97 calories per 100ml)

6. Protein Choices Matter

Instead of: Regular Beef Sausages (173 calories each)
Try: Extra Lean Beef Sausages (98 calories each)
Instead of: Regular Beef Mince (233 calories per 100g)
Try: Extra Lean Beef Mince (130 calories per 100g)

7. Mindful Hot Drinks & Bread

Instead of: Cadbury Drinking Chocolate (156 calories per serve)
Try: Avalanche 99% Sugar Free Drinking Chocolate (36 calories per sachet)
Instead of: Tip Top Café Raisin Toast (188 calories per slice)
Try: Tip Top No Added Sugar Raisin Toast (100 calories per slice)

High-Calorie Day vs Lower-Calorie Day Example

Sometimes it’s not about what you eat but how much and which versions you choose.
Here’s an example of how smart swaps can save calories across a day.

🚨 Higher-Calorie Day (Approx. 2,750 Calories)

Breakfast: 2 slices Café Raisin Toast with butter (188 x 2 = 376 cal) + Full Cream Milk Latte (158 cal)
Snack: Gippsland Passionfruit Yoghurt (233 cal)
Lunch: Beef mince pasta with full cream cheese and Barilla pesto (600 cal)
Snack: Cadbury Drinking Chocolate (156 cal)
Dinner: Wagyu beef sausages (173 x 2 = 346 cal) with mashed potato made with thickened cream (250 cal)
Dessert: Peters Drumstick Super Choc (250 cal)

✅ Lower-Calorie Day (Approx. 1,800 Calories)

Breakfast: 2 slices No Added Sugar Raisin Toast (100 x 2 = 200 cal) + Skim Milk Latte (85 cal)
Snack: Chobani No Sugar Mango Passionfruit Yoghurt (119 cal)
Lunch: Extra lean beef mince pasta with ricotta and Leggo’s pesto (450 cal)
Snack: Avalanche Sugar Free Drinking Chocolate (36 cal)
Dinner: Extra lean beef sausages (98 x 2 = 196 cal) with mashed potato made with Carnation Light & Creamy (150 cal)
Dessert: Peters Drumstick Mini Classic Vanilla (170 cal)

💡 Calories Saved: Approx. 950 Calories

Quick Tips:

✔️ You don’t always need to cut foods out – swapping for smaller serves or lower-calorie versions can make a big difference.
✔️ Pay attention to sauces and spreads – these can sneak in extra calories without you noticing.
✔️ Look for high-protein options where possible – they’re usually more filling and can help curb snacking later.

If you'd like tailored support to make swaps that suit your lifestyle, we’d love to help you!

Marianne Ghattas