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(HealthNewsDigest.com) – Eating right can seem complicated – more protein, less sugar, add fiber, choose the right fat, and watch your calories. It is hard to know what advice to follow. Whenever people ask me how to eat better, I say: Go naked!
Wherever possible, undress your food. Have a baked potato without the sour cream, vegetables without the cheese sauce, ice cream without hot fudge. Over a lifetime, these simple “dress-downs” will make a big difference.
- Skip the dressing on a side salad and you’ve cut out 20 grams of fat.
- Have a baked potato without the sour cream and you’ve saved 10 grams of fat. But watch out! Dress it with cheese sauce and it’s got twice as much fat as a double-patty hamburger.
- An ounce of “naked” chicken has 30 calories. Dressed up as a fried chicken nugget, it has more than twice the calories.
- Want the French fries? Skip the salt and your sodium will be almost zero.
- Have a taco salad without the shell and cut the calories in half.
- Skip the whip when ordering a special coffee drink.
- Eat a cupcake without icing.
- A ¼ cup serving of peanuts is a healthy snack. Skip the salt and reduce the sodium by 100%. Skip the chocolate coating and reduce the calories by 70%.
- Swap caramel coated popcorn for regular oil-popped and save 100 calories a cup.
Of course, it’s only natural to want to dress up once in a while. When you get the urge, try some tasty add-ons that don’t add up, like lettuce, tomatoes, cucumbers, radishes, mushrooms, onions, hot sauce, horseradish, mustard, salsa, picante, fresh pepper, flavored vinegars, or lemon juice.
Consistent small changes will add up to big results. When it comes to losing weight or maintaining your weight loss, making many small changes in the way you relate to food will result in more success than making a few big changes, which don’t last.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter
Calorie Counter
Protein Counter
Healthy Wholefoods Counter
Complete Food Counter
Fat and Cholesterol Counter
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
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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