Easy Food Swaps

Big results are the culmination of a million little DAILY habits.

You can save hundreds of calories a day by simply making SLIGHT changes to your nutrition. This is by far is the best way for your results to stick. While it won’t happen in 6 weeks with 20 pounds, there will be incredible results over time!

Like anything in life, there is no one size fits all approach to health and fitness. There are studios and nutrition coaches on every corner, but not all are created equal.  That isn’t to say that one is good and one is bad, or that one’s methods are right and the other’s are wrong. I’m saying that you need to find the one that works for YOU! This means that whatever their method, it has to fit into your life, and more than that, you have to ENJOY it!

I know that there are many coaches and studios out there who would disagree with my methods and teachings. In fact, 5 years ago, I would have disagreed with myself! As I have evolved as a woman, trainer and mother, so has what I preach. The part that makes me the happiest is that I wholeheartedly believe in what I say.  The same way those who preach paleo or keto truly believe that their way is the best.

So what is our Vitality 365 method?


This is 100% the center and core of our studio.  Vitality 365 teaches our members how to change small daily habits with consistency over time. This will lead to sustainable results.  Here’s the thing- this method is SLOW. If you drop 20 pounds in a month, you made way more than SMALL changes. Around here, we learn how to eat the pizza AND still feel in control.

Feeling the control is super important. I promise that over the next year there will be A LOT more content coming out in regards to conscious decision making & self growth.  But for today, I am going to leave you with this chart we put together of easy swaps that can save you hundreds of calories a day. However, the key is to remember you have to swap for a bit while NOT replacing the calories (eating an extra cookie) you are swapping. Swapping without indulging will lead to visible change!

For example:  Mustard has 0 calories per tbs, and Mayo has just about 100 calories per tbs.  Making that change at lunch every day will save you 700 calories a week. 3500 calories = 1 pound.  In 5 weeks, you’ll be down 1 pound…. FIVE WEEKS! Most of us would say F it before we even get there because we would be frustrated… yet if we stick with it, it’s working.  The best part is, you didn’t give up your bread, you didn’t give up your cheese and you aren’t hating life.

Once you stop dreaming about the mayo you gave up, you can pick another easy swap. Lets say soda for seltzer.  Again you’re going to save about 140 calories per serving. If you drink 2 cans of soda a day, that’s a 280 calorie swap. That’s 1960 calories in a week.  In just under 2 weeks you’re down 1 pound!

This is key though…. you can’t give up the 2 cans of soda, and add in 2 brownies.   We NEVER preach that you can’t eat something. But we DO preach being aware. CHOOSE to eat it and then do it without guilt while owning the decision (this leading to another blog, for another day). I just want you to keep in mind that while easy swaps 100% work, to FEEL your body changing, you must be aware that you are replacing calories in ways you weren’t previously.

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TABITHA SWEENEY is the founder and owner of Vitality Buffalo.  Vitality Buffalo is a fitness studio specializing in family friendly fitness.