When you all read this I will be lounging in the sun on the Big Island of Hawaii and getting ready to take a night dive with the Manta Rays.  Last time we were there we saw no rays but did get to see lots of fish, sea snakes dancing on the ocean floor, and moray eels slithering around rather than hiding in rocks as they do in the daylight.  This time I am looking forward to seeing the beautiful manta rays.  Wish me luck!

I’m sure I will come home with stories to tell about the volcano, the rain forest, the rays, the fish, the turtles, and more, but for the moment, I want to talk about food, one of my favorite subjects.  Over the past 11 years I have morphed from a junk food junkie to a picky foodie.  I only eat food that tastes good.  If it doesn’t taste good I don’t want it.  No more cardboard protein bars, or sugar free whatever with nasty aftertastes; no more tuna for lunch 5 days a week so I don’t have to think about it.

I am comfortable having fun in my kitchen and creating swaps that please my palette and my waistline both.  It is possible.

Here are a few quick and easy swaps that, if you haven’t yet, you must try if you want to enjoy tasty food and your favorite investment denim:

• Making tuna, chicken, egg or turkey salad?  Swap out 90 calorie per tablespoon mayonnaise for one of the delicious yogurt based dressing by Bolthouse, or Opa, for between 20 and 25 calories per tablespoon;
• Does your dish require sour cream on top?  Use fat free plain Greek yogurt at about 8 calories per tablespoon in place of sour cream at 26 calories per tablespoon and get a little shot of protein too.  The family will never notice if you don’t tell them;
• Use egg whites or egg substitute in place of whole eggs.  Two eggs have 140 calories, the equivalent in egg whites/egg substitute in 60 calories and the protein is identical;
• Give up rice at 120 calories per ½ cup cooked and used “riced cauliflower” instead at 25 calories per 2/3 cup;
• Use non stick spray instead of oil - hmmm virtually calorie free vs 120 calories per tablespoon;
• Zucchini noodles or spaghetti squash at about 42 calories per cup in place of pasta at about 200 calories per cup;
• Use light cheese to save between 20 and 45 calories per ounce and still keep all the flavor
• Use salsa at about 10-20 calories per 2 tablespoons vs.  high fat salad dressings
• Use mustard instead of mayonnaise - there are some pretty tasty mustards out there
• Dispense with the bread and roll up that lunch meat and cheese in a pickle spear; or that burger in a lettuce “bun”.

These are just a few of the ways I can cut calories and still have tasty foods.