Struggling to manage weight? Enjoy your favourite food in your daily diet with these simple swaps

Rising weight can be concern for general health.

Managing your weight can seem like a constant battle, especially if you can't give up your favourite foods. You love certain dishes, but you know they're loaded with calories that don’t help your waistline. This leaves you torn between the desire to indulge and the need to eat healthier. But what if you could enjoy your beloved dishes without guilt? By eating smart and swapping ingredients, you can cut calories while still savouring the flavours you love.

According to the Centers for Disease Control and Prevention (CDC), for slow, steady weight loss, try eating foods that fill you up without adding many calories. Low-fat and fibre-rich foods, such as fruits and vegetables, are low in calories and can easily be incorporated into your diet.

The following tips and substitutions can help you reduce calories:

Replace your ingredients: A traditional mac and cheese recipe with whole milk, butter, and full-fat cheese has about 540 calories per cup. To make a lighter version, use non-fat milk instead of whole milk, replace butter with soft margarine that has no trans fat, and opt for light cream cheese instead of full-fat cheese. Adding fresh spinach and diced tomatoes not only boosts nutrition but also cuts calories. This revamped recipe has 315 calories per cup, saving you 225 calories.

Healthy breakfast: Start your day with healthier choices by topping your cereal with fat-free milk instead of whole milk, which saves 63 calories. When scrambling or frying eggs, use cooking spray instead of butter to save 34 calories.

Lip-smacking lunch: Upgrade your lunch by adding vegetables like cucumbers, lettuce, tomatoes, and onions to sandwiches instead of extra meat or cheese, saving 154 calories. Pair your sandwich with a salad or fruit instead of chips or fries to save 118 calories. Choose vegetable-based broth soups over cream-based ones to save 45 calories. For salads, dip your fork in dressing rather than pouring it on, saving you 109 calories.

Delicious dinner: Make dinner healthier by steaming or grilling vegetables instead of cooking them in butter or oil, which saves 62 calories per half cup. Modify recipes to reduce fat and calories; for example, use part-skim ricotta cheese in lasagna and add shredded vegetables instead of some of the meat to save 89 calories per cup. When dining out, choose either a cocktail or dessert, not both, to save 153 to 277 calories.

Preferred pizza toppings: When enjoying pizza, opt for vegetable toppings and a light sprinkling of cheese instead of fatty meats. This choice saves 60 calories per slice compared to a meat-and-cheese pizza.

Smart snacking: Choose healthier snacks like air-popped popcorn instead of oil-popped popcorn. It saves 73 calories per 3 cups. Pack vegetable sticks, fresh fruit, low-fat yoghurt, or a small handful of unsalted dry-roasted nuts instead of higher-calorie options. For instance, non-fat yoghurt without added sugars can save you 82 calories compared to peanut butter crackers.

Diet choices: A healthy eating plan should include a variety of fruits, vegetables, whole grains, and low-fat dairy products. Lean meats, fish, beans, and nuts are also excellent choices. According to the CDC, "a healthy diet includes foods and beverages low in saturated fats, trans fats, cholesterol, salt and added sugars."

Portion control: Stay within your caloric needs by choosing foods low in saturated fats, trans fats, cholesterol, salt and added sugars. As per the CDC, ‘The MyPlate Plan’ can help you determine your ideal calorie intake, thus ensuring you maintain a balanced and nutritious diet.