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(HealthNewsDigest.com) – Winter is finally coming to an end and as we shed our layers of winter clothes, many start thinking about shedding some extra pounds, too. Losing weight can be daunting but it does not have to be. Instead of plunging in head first, try making small changes in the way you relate to food which will result in more success than making a few big changes that usually won’t last. Consistent small changes add up to big results.
Here is a great example of a small change. If you drink 2 cups of coffee with cream each day, and you switch to whole milk you can eliminate 27,200 calories in one year. If you switch to skim milk you eliminate 34,000 calories. Two tablespoons of cream has 59 calories, two tablespoons of whole milk has 19 calories but skim milk only has 11 calories.
Here are some other small changes you can make. If done repeatedly, the results will add up. After a while you won’t even realize that you are making trade-offs. Your healthier choices will become a habit.
Pizza: One slice of regular cheese pizza has about 420 calories. A better choice is one slice of thin crust pizza for 200 calories. Or an even better choice is one slice of thin crust vegetable pizza with 180 calories.
Chicken parmigiana: An average 6-ounce serving of chicken plus cheese served with a side of spaghetti and marinara sauce has 575 calories. Swap the spaghetti for broccoli topped with oil and garlic and the calories fall to 380. Order the broccoli steamed and the meal comes in at 360.
Mozzarella sticks: It is hard to resist this appetizer dipped in marinara sauce until you realize a serving of 6 equals 1,040 calories. Order instead fresh mozzarella with fresh tomato slices in an olive oil dressing for 390 calories. Or to save over 900 calories order a tossed salad with grated mozzarella cheese and lowfat dressing.
Caesar salad: If you really crave this choice, order the side salad with 340 calories instead of the dinner-size portion with 675. Here portion size allows you to eat a favorite without overdoing.
Cheeseburger: A quarter pounder plus pickles and ketchup equals 530 calories. Drop the cheese and lose 100 calories. Or have you ever considered a kid’s meal? These portions are much smaller. You get to enjoy your choice in a smaller size. Even if you add a small order of fries to go with the kid-size cheeseburger you will not equal the calories in an adult cheeseburger.
Turkey club sandwich: Club sandwiches are always triple deckers. Order instead a turkey sandwich with 2 slices of bread and save over 200 calories. Consider a tossed salad with grilled chicken and low fat dressing and you can save close to 300 calories.
Dips and chips: As meal starters these choices can be diet-busters. A half cup of artichoke/spinach dip plus 20 tortilla chips comes in at 490 calories. Use a half-cup of salsa instead and save 290 calories. If you want to really save calories and have a good deal of chewing satisfaction order celery and carrot sticks with lowfat ranch dressing. One serving has slightly over 100 calories.
Chinese food: A typical serving of General Tsao’s chicken (deep fried) and one cup of white rice has 830 calories. Order instead stir-fry chicken and vegetables with brown rice for 445 calories. Instead of fried rice (2 cups equal 665 calories) order brown rice and stir-fry vegetables for slightly less than 300 calories for the same 2 cup serving. Depending on the filling a deep fried egg roll can have anywhere from 190 or 310 calories. Four pieces of vegetable steamed dumplings (potstickers) have only slightly over 100 calories.
Fried chicken: Six chicken wings, breaded and fried, served with barbecue dipping sauce packs a whopping 1,000 calories. Order instead a serving of 6 chicken nuggets plus sauce for about 330 calories. Though fried chicken may not be the best choice, you can still satisfy the craving once in a while by make this swap.
Share calories with a friend: A typical chicken fajita meal with all the trimmings and 3 soft tortillas can top out at close to 950 calories. Order the same meal with 1 extra tortilla, split the meal with a friend and cut the calories in half.
Whenever you have to make a decision about what to eat – think negotiate, not eliminate. Ingenuity and compromise will help you succeed in losing weight. Small changes can reap big results.
(Because food choices vary the calorie counts given are estimates that have been rounded for comparison purposes only.)
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of the nutrition counter series for Pocket Books with sales of more than 8.5 million books.
Look for:
The Diabetes Counter, 5th Ed., 2014
The Fat and Cholesterol Counter, 2014
The Most Complete Food Counter, 3rd ed., 2013
The Calorie Counter, 6th Ed., 2013
The Complete Food Counter, 4th ed., 2012
The Protein Counter, 3rd Ed., 2011
The Ultimate Carbohydrate Counter, 3rd Ed., 2010
The Healthy Wholefoods Counter, 2008
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.
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