10 Healthy Food Swaps for Losing Weight

Moooooove to lower-fat dairy products.

Whole milk contains almost 4 percent fat, and 1 cup of whole milk has 156 calories, 9 grams of total fat, and 34 milligrams of cholesterol. Low-fat, 1 percent milk has 54 fewer calories, 7 grams less fat, 22 milligrams less cholesterol, the same amount of calcium, and more vitamin A per cup. Nonfat, or skim milk, has only 86 calories per cup.

Every opportunity you take to use reduced fat or nonfat dairy products in place of the full fat versions takes calories out of your daily diet. Taking calories out of your diet without completely eliminating an entire group of foods is an opportunity you shouldn’t miss. Even if you don’t think you can make the leap straight to nonfat, there are perfectly delicious reduced fat options, and every little bit makes a difference.

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