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Save Calories Without Even Counting Them

October 3, 2017
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It’s 2017, and we’re no longer just about calories. Counting calories is out, and counting nutrients is in. For the most part, this is great news because calorie counting can be a bit tedious, can take the joy out of eating and sometimes, ignores actual nutrients in food. But still, calories do matter. At the end of the day, losing or maintaining weight comes down to calories in (what we eat) versus calories out (what we burn).

While there’s no need to meticulously count the calories of everything you eat, it’s still a good idea to have a general idea of what’s in your food, and where the empty calories might be coming from. Empty calories are those that contribute calories but not positive nutrition.

Keep reading to see how you can save plenty of calories that might show up in some unexpected places – and how to easily reduce calories from added sugars by using SPLENDA® Sweeteners.

Skinny Latte with SplendaYour morning latte

That’s a latte calories you could be saving!

16- fl. oz. vanilla latte: 250 calories *
16-fl. oz. skinny vanilla latte: 120 calories*

250 calories for your morning coffee is a lot. In fact, it’s about the caloric content that your actual breakfast or in-between-meals snack should be. If you don’t want to give up your favorite vanilla latte completely, there are ways to reduce the calories. For example, save 28 calories by adding a SPLENDA® No Calorie Sweetener packet instead of 2 teaspoons of sugar to your latte.

Mojito with Splenda SweetenerMojito

Bottoms up, calories down.

12 fl. oz. mojito: 430 calories*
12 fl. oz. mojito made with SPLENDA® Naturals Stevia Sweetener: 100 calories (from SPLENDA® website)

Alcohol is something that provides empty calories. While our diets leave room for some empty calories, more than 400 empty calories from one cocktail is a lot. By sweetening it with a SPLENDA® No Calorie Sweetener instead of a simple syrup, you can cut that amount down to nearly a quarter of what a standard mojito contains. Check out this mojito recipe using SPLENDA® Naturals Stevia Sweetener for a perfectly sweet drink (with or without the alcohol) and even better, only 100 calories per 12 fl. oz. serving! Another great win with this one is that SPLENDA® Naturals Stevia Sweeteners have no bitter aftertaste. This is because they get their unique sweetness from a stevia blend rich in Reb D, a better tasting stevia leaf extract. Cheers to that!

Chocolate chip cookies with SplendaChocolate chip cookies

Chip, chip, hooray!

1 chocolate chip cookie: 150 calories*
1 chocolate chip cookie made with SPLENDA® No Calorie Sweetener, Granulated: 90 calories (from SPLENDA® website)

Unfortunately, as yummy and tempting as they can be, cookies and baked goods can be another source of empty calories. There’s good news though – by using SPLENDA® No Calorie Sweetener, Granulated, you can save calories without sacrificing the sweet taste you love. It’s no secret I love dessert (after all, my Instagram handle is @VeggiesandChocolate) so this one is big for me. Satisfying your sweet tooth with less calories from added sugar seems like a no brainer – you can try it out yourself here.

Strawberry Jam with SplendaStrawberry jam

Yup – that’s my jam.

1 tablespoon store bought strawberry jam: 50 calories*
1 tablespoon strawberry jam made with SPLENDA® No Calorie Sweetener, Granulated: 10 calories (from SPLENDA® website)

I’m a big fan of peanut butter and jelly sandwiches. Open-faced using one slice of whole wheat bread makes the perfect snack, and with two slices, you have an awesome quick meal. What I don’t love as much is the amount calories you get from the sugary jam alone. Save the extra calories by buying sugar free preserves or making your own jam using this recipe with SPLENDA® No Calorie Sweetener, Granulated.

BBQ sauce with Splenda SweetenerBBQ Sauce

…because everything tastes better with BBQ sauce.

2 tablespoons regular BBQ sauce: 70 calories*
2 tablespoons of home-made BBQ sauce made with SPLENDA® No Calorie Sweetener, Granulated: 35 calories (from SPLENDA® website)

It always blows my mind how much added sugar is hidden in a number of simple sauces like BBQ sauce, even those that taste more savory than sweet. All that added sugar = extra calories. Save the calories at your next cookout by comparing nutrition labels, or by making your own. You can buy sugar-free BBQ sauce at the grocery store, or make your own without all the added sugar using this recipe with SPLENDA® No Calorie Sweetener, Granulated. This way, you don’t have to worry about wasting calories from added sugar on sauces.

* Note: The calorie content of food products can vary by brand or by specific ingredients used if made at home.

I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog with Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.


Sammi Haber is a New York City-based Registered Dietitian and founder of her private practice, Nutrition Works NY. Sammi received her Master’s Degree in Nutrition and Dietetics with a Clinical Nutrition concentration from New York University. She holds a Bachelor’s Degree in Psychology from the University of Michigan. Sammi completed her one-year intensive dietetic internship at the James J. Peters Bronx VA Medical Center. She is an active member of the Academy of Nutrition & Dietetics and the Greater New York Dietetic Association. 

October 3, 2017  |  POSTED BY: Sammi Haber, MS, RD, CDN  |  IN: Healthy Lifestyle, Cooking & Baking

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