Overate? Here's how to get your diet back on track

July 1, 2016 in Leslie's Featured Content

Overate? Here's how to get your diet back on track

If you rang in the weekend (or vacation) by overindulging, you might be concerned about your ability to get back on track, not to mention gaining a few pounds. The good news: it’s entirely possible to regain control of your diet without resorting to skipping meals, sipping smoothies instead of eating, or cutting carbs for days on end. Even better, it’s easy and sustainable.

If you blow through your calorie budget over the course of a weekend, take charge. Make small calorie cuts to breakfast, lunch, dinner and snacks. You won’t feel hungry or deprived, you'll lose the post weekend bloat and, before you know it, you’ll be back in control of your diet.

And if you make these calorie swaps stick long term, you could even lose a few unwanted pounds.


  • Instead of eating one cup granola with ¼ cup of berries and yogurt, pour less cereal (1/4 cup) and more berries (1 cup) into your bowl (save 200 calories).
  •  Instead of adding maple syrup (1 tbsp.) and raisins (2 tbsp.) to oatmeal, try 1/2 cup of sliced strawberries (save 90 calories).
  • Choose a whole-wheat English Muffin instead of a whole-wheat bagel (save 130 calories).
  • At Starbuck's, opt for the Oatmeal w/ Fruit, Nut & Seed Medley rather than the Banana Bread (save 200 calories).


  • Instead of eating a whole sandwich, have an open-faced sandwich with only one slice of bread (save 100 calories).
  • Swap the cheddar cheese in your sandwich for one tablespoon of hummus (save 90 calories).
  • Toss ¼ cup fresh raspberries into your entrée salad instead of 1/4 cup of dried cranberries (save 85 calories).
  • Instead of a jumbo beef hot dog (75-85g), try a jumbo veggie dog (save 160 calories).
  • Make tuna or chicken salad with two tablespoons of plain Greek yogurt rather than two tablespoons of mayonnaise (save 88 calories).


  • Wrap taco fillings in lettuce leaves (butter lettuce works well) instead of in two 7” soft tortillas (save 170 calories).
  • Instead of serving pasta sauce on 2 cups of spaghetti noodles, ladle it over two cups of spaghetti squash (save 360 calories).
  • Cut an 8-ounce steak in half and save the other portion for another meal (for a New York strip loin, save 300 calories).
  • Skip the mashed potatoes (made with milk and butter) in favour of mashed cauliflower made with 1/2 teaspoon of butter or olive oil (per 1 cup save 120 calories).
  • Instead starchy sides like rice or quinoa (1 cup), fill your plate with three cups of non-starchy vegetables (e.g. spinach, broccoli, peppers, mushrooms) instead of only one (save 200 calories).


  • Instead of one cup of vanilla ice cream, indulge your sweet tooth with a frozen pureed banana (save 400 calories).
  • Snack on one cup of grapes instead of ½ cup of raisins (save 165 calories).
  • Snack on ¼ cup of shelled Edamame instead of ¼ cup raw almonds (save 100 calories).
  • Instead of Triscuits (6), put cheddar cheese on (6) fresh apple slices (save 100 calories).
  • Rather than cooling off with a Freezie (66 g), try 4 whole frozen strawberries (save 30 calories and 2.5 teaspoons of refined sugar).


  • Instead of drinking 12 ounces of grapefruit juice at breakfast, eat 1/2 of a medium grapefruit (save 80 calories).
  • Instead of Tim Horton's large coffee double cream, double sugar, order your large coffee with single milk, single sugar (save 195 calories).
  • Instead of drinking 12 ounces of sweetened lemonade, dilute ½ cup (4 ounces) with sparkling water (save 80 calories).
  • At the bar, order a 12-ounce bottle of light beer instead one pint of regular beer (save 125 calories).

All research on this web site is the property of Leslie Beck Nutrition Consulting Inc. and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.