Which of the following breakfast "switch strategies" reduces the most calories?
Kudos to you if you answered "replacing your morning bagel with an English muffin." A standard four-ounce bagel contains 310 calories, while a typical two-ounce English muffin packs in 134 calories. That's a difference of 176 calories!
Let's take a look at the other options:
Replacing a cup of whole milk with one of skim milk reduces your intake by 55 calories, a large orange provides 24 less calories than a cup of orange juice, and the 95 calories in a tablespoon of peanut butter aren't that far off from the 102 present in a tablespoon of butter.
This is not to say that the three options listed above aren't good ones.
After all, replacing a cup of orange juice with the fruit itself provides more fiber and five times more calcium, and the heart-healthy fats in peanut butter are more beneficial than the high levels of saturated fat found in regular butter.