Substitution #2: Replace a non-vegetable food with a vegetable
Like fruits, vegetables are high in water and fiber content, so they fill you up with fewer calories. A simple way to cut the number of calories you eat in meals is to serve yourself a larger portion of vegetables and smaller portions of the other foods in the meal.
Suppose you’re having broiled salmon, a large serving (1 cup) of mashed potatoes, and a small garden salad for dinner. By replacing the large serving of mashed potatoes with a large garden salad and a half serving of mashed potatoes you’ll cut nearly 100 calories from this meal.