The key is to choose "low density" foods, which means foods that allow you to eat a larger portion sizes but that is lower in calories. These foods, including many fruits and vegetables, tend to contain more water and fiber. Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée.
Some substitution ideas are:
Instead of a Starbucks Grande Cafe Late (190 cals), choose a 16oz Coffee or Tea (5 cals) and save 185 calories
Instead of a Glazed Doghnut (239 cals) , choose an apple (72 cals) and save 135 calories
Instead of a bag of corn chips (441 cals), choose 2 large carrots with 2 tbsp hummus (138 cals) and save 318 calories
Instead of pancakes with butter and syrup (520 cals), choose 1 cup cooked oats (166 cals) and save 354 calories. source: stripthatfat.com
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