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Exchanging small calories is an effective way to enjoy summer favorites. You can do this without risking your well-being. These options are gluten-free, dairy-free and inspired by whole-food, plant-based meals. They’re nutrient-dense, vibrant, and perfect for hot-weather gatherings or easy weeknight dinners.
Each exchange includes a calorie comparison with standard summer foods, so you can make informed choices that deliciously support your health!
Appetizer and snack exchange
Grilled vegetable skewers: ~120 calories per 2 skewers vs. fried mozzarella sticks (~450 calories per 5 sticks)
Watermelon cucumber salad: ~80 calories per cup vs chips (~160 calories per handful)
Roasted Chickpea Snack Mix: ~130 calories per ½ cup vs. Party Chex Mix (~220 calories per ½ cup)
Change of main course
Black Bean & Quinoa Burgers: ~200 calories per patty vs. beef cheeseburger (~500-700 calories with bun and cheese)
BBQ Jackfruit Sandwiches: ~250 calories (gluten-free bun) vs. Pulled Pork Sandwich (~600 calories)
Grilled Portobello steaks: ~120 calories per cap vs Ribeye Steak (~700 calories per 8oz)
Change of side dishes
Corn on the cob (lime + paprika): ~90 calories vs. corn with butter (~200 calories)
Potato salad (no mayonnaise): ~180 calories per cup vs traditional mayo salad (~350 calories)
Rainbow Slaw (tahini-lemon sauce): ~150 calories per cup vs creamy coleslaw (~300 calories)
Drink & Treat Swaps
Fruit-infused sparkling water: 0 calories vs soda (~150 calories)
Frozen grape and pineapple chunks: ~90 calories per cup vs Ice Cream Sundae (~350-500 calories)
Dessert exchanges
Berry Nice Cream (banana + berries): ~160 calories per cup vs milk ice cream (~300-400 calories)
Grilled peaches with cinnamon + walnuts: ~180 calories each vs Peach Cobbler (~450-500 calories)
Chia pudding with fruit: ~200 calories per cup vs cheesecake (~600 calories)
Why these healthy food swaps work
- Cut 200-400 calories per dish with simple changes
- Reduce saturated fat and cholesterol for heart health
- Add fiber and antioxidants that support digestion, metabolism and immunity
- Enjoy healthy options that are still festive, tasty and satisfying
Girish Kalva, MD is a physician of integrative and functional medicine at National Integrated Health Associates (NIHA). He focuses on weight management, metabolic health and changing lifestyles with the help of individual nutrition and holistic treatments.
For a comprehensive look at your health, schedule an appointment with Dr. Kalva today – call 202-237-7000 ext. 0.