Substitution #5: Replace a full-fat dairy food with a low-fat dairy food
While you need some fat in your diet, trimming fat from your meals is one of the best ways to reduce calories, because there are 9 calories in each gram of fat compared to a little more than 4 calories per gram of carbohydrate or protein. An easy way to cut back on fat calories is to replace the whole milk dairy foods you’re currently eating with low-fat substitutes. Eight ounces of whole milk contain 146 calories. An equal amount of skim milk has just 83 calories.