The five food tweaks to make to save hundreds of calories

Dietitian shares the five food tweaks to make that will help you save hundreds of calories each week

  • A dietitian has explained how to cut you calorie intake by a few food tweaks 
  • By portioning your food you can still eat what you enjoy and also lose weight
  • From cheese, oils, sauces and even coffee, it can all be managed and measured 

An Australian dietitian has revealed the five small food tweaks to make that will hugely impact your daily calorie intake. 

Susie Burrell, founder of popular website Shape Me, spoke on Sunrise, where she outlined how we can continue to eat the foods we enjoy as long as they are portion sized.

Susie explained how this simple size shift can save you eating hundreds or possibly thousands of calories each week.

Susie Burrell (pictured) explained how measuring your food can have a large impact when aiming to lose weight 


Many are often surprised to discover they are eating too many calories by using too much cooking oil or sauce.  

‘Be mindful that when it comes to high fat additions, like mayonnaise and olive oil, you can really overdo the calories,’ Susie said.

When cooking, measure out the oil with a tablespoon and try stick to one spoonful, while with sauces or spreads stick to a 20 cent piece portion size. 


Most people enjoy a decent slice of rich tasting cheese, though many often don’t know when to stop eating it.

Susie recommended thinly slicing the cheese, grating it or investing in a cheese slicer to reap the rewards and eat less calories.

By doing so you’ll save between 50 to 80 calories per serve of cheese.

Susie recommended grating the cheese, thinly slicing it or investing in a cheese slicer to reap the rewards and eat less calories (stock image)


Different portion sizes for meats vary between different people depending on your height and gender. 

‘In Australia we have enormous portions of meat. It’s not uncommon to see a T-bone steak served and, of course, we eat the whole portion,’ Susie said. 

For women, the perfect size to aim for is a small hand or palm-sized portion, while for men the ideal size is roughly the size of a small hand.

By sticking to this, you can save yourself hundreds of calories. 

Different portion sizes for meats vary between different people depending on your height and gender


Bread is possibly one of the hardest foods to resist, but by eating small wholemeal grain bread you can save up to 50 calories per piece.

Susie explain how we should ‘go back’ to eating small, skinny pieces of bread, like what many parents used to have when they went to school.


If you’re someone who enjoys drinking multiple coffees throughout the day, consider changing your regular latte for a piccolo. 

‘Every increase in cup size adds around 50 calories and more if you have sugar,’ Susie explained. 

A regular coffee can have up to 220 calories while piccolo sized coffees only have around 40 calories. 

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Five things you should do to stay safe on dating apps

Modern dating can feel like being lost at sea with the tide changing in every direction at a moment’s notice.

You don’t need to sit on the sidelines long before there’s been a massive cultural shift from the apps that are in vogue, to the way people communicate on them. Plus it’s understandable to feel wary of inviting strangers into an intimate part of your life.

Unfortunately, according to a survey by dating app The Inner Circle of 2,006 users, Brits only pluck up the courage to approach someone they fancy IRL once every 2.4 years so it looks like matching online is here to stay.

If you are going to find your future bae one swipe at a time, what can you do to make sure you’re doing it safely?

We caught up with the screeners at The Inner Circle – a team of Dutch mums who are responsible for checking over every profile before it’s allowed on the app and offer continued support to members on their journey to true love – to find out how to search for romance online safely and spot a suspicious profile.

Pay attention to what they say

You probably perused a person’s bio before matching with them so make sure the info they wrote in it lines up with what they say when you’re messaging.

Jacqueline Boelen, Security and Support Specialist, tells ‘If you talk to them make sure that what it says on their About Me page aligns with the things that they tell you in the conversation, that’s definitely an easy but important one,’

If anything they say feels off, listen to that feeling, Annabel Seusan, Head of Security and Support, adds: ‘They’re talking to you but they don’t write good English or they immediately start up with like these big stories, like “oh my mom, she’s really sick and she’s in a hospital” and you know… Always, always follow your gut feeling.

‘I think you always kind of know or sense what is strange.’

Check their job title

‘We noticed that a lot of people don’t put in their real job titles and they make up fun job titles like dolphin trainer, moonwalker, rocket scientist,’ Annabel says.

Of course, there may be a large and varied community of dolphin trainers across the UK, but if they have made up a gag job not only could it be a bit of a red flag that they’re not who they say they are, but it could be a sign that they’re not serious about finding love.

‘We really want people to be authentic about who they are,’ Annabel adds.

Reverse search their pictures

Any avid viewer of MTV’s Catfish will know what to do if pictures look too good to be true, but for the unanointed Jacqueline explains: ‘Another way of verifying is to do a Google search image.’

By reverse image searching on Google Images, you’ll find any other pages those pictures have been used which could lead to a totally different Facebook page.

Annabel continues: ‘If a profile looks too good to be true we always search the picture on Google Images to make sure that it’s the real person themselves or we cross-check with Instagram. Lots of people add their Instagram account when they register or they write it in their about me section.’

They should want to pursue you

When you’re both interested in each other, the next logical step should be getting to know each other better and then hopefully taking things offline.

If that’s something you want to do and they seem hesitant, this can be cause for concern according to Annabel.

She says: ‘If they don’t want to do a video chat with you or get on the phone with you or they’re always finding an excuse not to meet up – those are major red flags.’

Go public

It’s exciting when you do arrange a date, and definitely something you’ll want to dissect in the group chat after, but letting your pals know a few details before you head out can help you feel a bit more secure.

Jacqueline says this can be as simple as telling your friends: ‘I’m going on a date, call you later’.

Support Manager, Sarah Ciolina suggests arranging your date at a restaurant or bar you’ve been to before so you know what to expect: ‘I think meet in a public place that you already know.

‘Perhaps even ask your friends if they are around. Never go to someone’s house on a first date. Don’t exclude yourself, just go out somewhere in public.’

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'Party of Five': You're Not Going to See the Parents Again for a While

Party of Five’s new twist puts the Acosta family in a slightly different situation than the Salinger’s in the Fox original. The Salinger parents died in an automobile accident, so they were out of the picture in the very first episode. The Acosta parents got deported to Mexico and they have remained in their children’s lives at least via Skype and phone calls. That is about to change, according to the show’s co-creator Amy Lippman.

Lippman spoke with Showbiz Cheat Sheet in December about the new take on Party of Five. After the phone call in the third episode, it looks like Javier (Bruno Bichir) and Gloria Acosta (Fernanda Urrejola) are giving their kids some space. Lippman confirmed this and spoke about when viewers will see the parents again. Party of Five airs Wednesday nights on Freeform. 

Here’s when the parents will appear on ‘Party of Five’ again

You’re going to get a solid chunk of episodes centered on just the Acosta kids for a few weeks. Emilio, Lucia, Beto and Valentina have plenty of storylines before their parents ever rear their heads again.

“We won’t spend time with the parents until the end of the season,” Lippman said. “We hold to the understanding that Valentina has which is there are conversations. We’re aware of their lives in Mexico but it isn’t until the end of the season that we look at what their life in Mexico is really like. Those are the two final episodes of the season.”

Already the parents got to be in two more episodes than Mr. and Mrs. Salinger, and they’ve got two more at the end of the season.

“We wanted to see what it was like for the kids to have to ween themselves off a dependance on their parents and to establish them independent before we bring the parents back into their lives in some way,” Lippman said.

You will still hear about the parents on ‘Party of Five’ though

Out of sight isn’t out of mind on Party of Five. Bichir and Urrejola may have a break from filming, but the show is going to address what’s going on back in Mexico.

“You will understand the kind of story,” Lippman said. “We found a way to reveal a lot of what’s going on with the parents when we sit with the kids. So towards the end of the season, I think there’s going to be some surprises about what their existence in Mexico has been. We reveal it by the end of the season.”

The kids will keep debating a trip to Mexico

Emilio (Brandon Larracuente) had to set Valentina (Elle Paris Legaspi) straight about using the money she found to visit their parents in Mexico. Still, Mexico remains close enough that traveling to visit remains an option, but it’s complicated.

“It remains an issue throughout the whole first season,” Lippman said. “We felt that situation is not resolved. First of all, all of the kids with the exception of Emilio are able to go to Mexico. It’s only because of his DACA status that he’s not. So the promise of seeing their parents is something that lurks throughout the whole first season and plays out by the end of the season.”

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