Calorie Savings Counter

Replacing high-calorie foods in your diet with low-calorie alternatives is a proven method to lose extra pounds and maintain a healthy weight. In fact, the federal government’s most recent Dietary Guidelines for Americans place a stronger emphasis than ever on calorie control and physical activity. A number of foods and beverages sweetened with aspartame provide valuable calorie savings, and even modest substitutions can, over time, result in significant changes in body weight.

Below are some examples of how replacing full-calorie foods with aspartame-sweetened alternatives can make a big difference. For each, we have:

  • Identified an aspartame-sweetened food or beverage along with its traditional counterpart;
  • Calculated the resulting calories saved per week; and
  • Extrapolated that caloric savings to a full year to estimate the number of pounds expected to be lost based on that simple change, assuming that other aspects of diet and activity are held constant.

140
Instead of:
12 oz. cola (140 calories)
Try:
12 oz. diet cola (0 calories)
70
Instead of:
3.5 oz. (snack size) lime-flavored jell-o (80 calories)
Try:
3.5 oz. (snack size) lime-flavored sugar free jell-o (10 calories)
60
Instead of:
6 oz. fruit on the bottom lowfat strawberry yogurt (150 calories)
Try:
6 oz. light strawberry banana yogurt (90 calories)
40
Instead of:
4 oz. key lime pie yogurt (120 calories)
Try:
4 oz. Reduced sugar key lime pie yogurt (80 calories)
20
Instead of:
1.65 fl. oz. chocolate flavor ice cream on a stick (60 calories)
Try:
1.65 fl. oz. no sugar added chocolate flavor ice cream on a stick (40 calories)
55
Instead of:
8 oz. lemonade (60 calories)
Try:
8 oz. light lemonade (5 calories)
80
Instead of:
8 oz. green tea with citrus (80 calories)
Try:
8 oz. diet green tea with citrus (0 calories)
5
Instead of:
1 stick chewing gum (10 calories)
Try:
1 stick diet chewing gum (5 calories)
246
Instead of:
1 slice cheesecake (410 calories
Try:
1 slice cheesecake made with table top sweetener (164 calories)
50
Instead of:
8 oz. regular vitamin water (50 calories)
Try:
8 oz. diet vitamin water (0 calories)
38
Instead of:
8 oz. coffee with 2 tsp. sugar and 1 oz. whole milk (57 calories)
Try:
8 oz. coffee with 1 packet table top sweetener and 1 oz. skim milk (19 calories)
95
Instead of:
1 packet hot cocoa mix (120 calories)
Try:
1 packet diet hot cocoa mix (25 calories)
70
Instead of:
8 oz. sports drink (105 calories)
Try:
8 oz. light sports drink (35 calories)
98
Instead of:
1 serving cole slaw (147 calories)
Try:
1 serving cole slaw made with table top sweetener (49 calories)
70
Instead of:
1 slice banana bread (196 calories)
Try:
1 slice banana bread with table top sweeetener (126 calories)

Your total gain AND loss

Calories Saved (per week)
Pounds Lost (per year)
How do we calculate pounds lost per year?
As a general rule, 3,500 calories equates to about one pound of body fat. Therefore, losing a pound requires a 3,500 calorie deficit. This deficit may be achieved by increasing activity/exercise, reducing calories in the daily diet, or ideally a combination of the two. For purposes of the "pounds lost per year" in this chart, it is assumed that activity levels are held constant.