There are loads of food swaps you can use to save yourself calories, we also have to think about drinks too, obviously alcohol is loaded with sugar and can have quite an impact on your progress, however some alcohol free drinks can be just as bad, just check the labels.
Coffees, juices as other such drinks can also be loaded with calories, Some of the drinks in places such as Starbucks can set you back 500-600 calories! Innocent smoothies really aren't innocent, again loaded with calories 250ml strawberry and banana smoothie is around 250 calories. Personally i'd rather eat my calories than drink a smoothie plus you feel fuller.
It's really about being mindful of drinks as well as food if you are trying to lose body fat. If you're doing exercise regularly and consistantly and not seeing loss of body fat its probably a good idea to track your food and drink for a while. There are some good tracking apps available for free, a good one is MYfitnesspal, however my advice would be just to use it for tracking food do not use it to calculate how many calories you need as they are very restrictive. Message me if you need any tips or help, i promise you after a week or so it becomes part of your day.
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