Tag Archives: calorie contents

3 Healthy Swaps for Your Favorite Dishes

Everyone loves pizza, mac and cheese and fried chicken. What no one loves is an ever-expanding waistline and clothes that start to get a little snug! Never fear, I’m here to help keep the foods you love without that whole waistline situation!

I’ve highlighted three of my recipes which are healthy swaps for your favorite foods that will save you fat, calories, sodium and carbohydrates, delivering the foods you love without the waistline you hate!


Substituting phyllo dough for the crust and replacing the cheese and pepperoni with delicious fresh roasted vegetables will save you over 1000 calories!

pizza, pizza hut, pepperoni, pan pizza, food

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Nutritional information for one Medium Deep Dish Pepperoni Pizza from Pizza Hut:

  • Calories: 2000
  • Fat: 96 grams
  • Sodium: 4,720 mg*
  • Carbohydrates: 208 grams

garlic, tomatoes, basil, phyllo dough, pizza, recipe, food, olive oil, low fat, healthy

Nutritional information for one Phyllo Dough Pizza with Roasted Vegetables:

  • Calories: 829
  • Fat: 44 grams (**42 of which come from olive oil)
  • Sodium: 368 mg
  • Carbohydrates: 97 grams

*The recommended daily intake of sodium for an adult on a 2,000 calorie diet is 2400 mg.  Eat half a pizza, you’re at your limit!

**Over 70% of the fat in olive oil is monounsaturated, which is known as “good fat” and actually helps lower cholesterol and reduce the risk of heart disease.

Mac and Cheese

Substituting spaghetti squash for macaroni noodles and a white cheese sauce for calorie heavy yellow cheeses, flour and butter that make up most macaroni and cheese sauces, will save you a whopping 39 grams of fat, as well as over 1000 calories!

cheesecake factory, mac and cheese, macaroni, restaurant, food

Copyright eatthis.menshealth.com

Nutritional information for one Macaroni and Cheese Side Dish at The Cheesecake Factory:

  • Calories: 1309
  • Fat: 51 grams
  • Sodium: 768 mg
  • Carbohydrates: 92 grams

white cheese sauce, spaghetti squash, recipe, healthy, alternative to mac and cheese, basil, food, fall, easy

Nutritional information for one serving (1 cup) Spaghetti Squash with White Cheese Sauce:

  • Calories: 275
  • Fat: 12 grams
  • Sodium: 335 mg
  • Carbohydrates: 10 grams

Fried Chicken

Simply baking breaded chicken instead of frying it will give you the same flavor and texture with 75% less fat and one-third of the sodium!

KFC, kentucky fried chicken, popcorn chicken, fried chicken, fast food

Copyright kfc.com

Nutritional information for one serving (6 oz) KFC Popcorn Chicken:

  • Calories: 560
  • Fat: 37 grams
  • Saturated Fat: 8 grams
  • Sodium: 1480 mg

coconut, poppy seed, popcorn chicken, oven fried chicken, baked chicken, crusted chicken

Nutritional information for one serving (6 oz) Baked Poppy Seed Popcorn Chicken:

  • Calories: 469
  • Fat: 9 grams
  • Saturated Fat: 5 grams
  • Sodium: 450 mg

Federal law passed in 2011 requires any restaurant chain with 20 or more locations to provide nutritional information on each item served, so before you cruise through that drive through or call in that pizza, do your research and make a healthier choice today!