Healthy Children - August 2012


25 Easy Ways to Cut 100 Calories

  1. Replace ¼ cup of granola with 1 cup of Cheerios.
  2. Eat ½ cup of steamed fresh broccoli instead of ½ cup of frozen broccoli in cheese sauce.
  3. Make a burrito with ½ cup of fat-free refried beans and 1 ounce of nonfat cheese instead of a regular burrito.
  4. Thicken your cream sauce with 1% milk and corn starch instead of butter and flour.
  5. Reduce the size of your steak from 4½ oz. to 3 oz.
  6. Grill with nonstick cooking spray instead of margarine.
  7. Top your salad with ¼ cup of chopped celery instead of 1 oz. of croutons.
  8. Substitute two slices of cheese pizza for two slices of pepperoni pizza.
  9. Dip your chips in ½ cup of salsa instead of ½ cup of guacamole.
  10. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.
  11. Order a sandwich on cracked wheat bread instead of a croissant.
  12. Replace two fried chicken drumsticks with two roasted drumsticks.
  13. Eat two poached eggs instead of two fried eggs.
  14. Use 2 tablespoons of evaporated nonfat milk in your coffee instead of 2 tablespoons of half-and-half.
  15. Top your pasta with 1 cup of marinara sauce instead of ½ cup of Alfredo sauce.
  16. Substitute three grilled shrimp for three fried shrimp.
  17. Substitute 3 oz. of seafood for 3 oz. of beef in your stir-fry.
  18. Snack on 10–15 baked potato chips instead of regular.
  19. Pass on the second helping of mashed potatoes.
  20. Eat two meatballs instead of four with your spaghetti.
  21. Choose one serving of vegetarian lasagna instead of lasagna with meat.
  22. Replace one large flour tortilla with a 6-inch corn tortilla.
  23. Eat a turkey breast sandwich instead of a chicken salad sandwich.
  24. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.
  25. Replace 1 cup of corn with 1 cup of carrots.


Reaching for That Second Helping.
You’ll be tempted to eat more when bowls of food are sitting right in front of you. Consider serving from the stove or counter rather than from the table. Just because you don’t count them doesn’t mean they don’t count.
Portion Distortion
Check the serving size on the Nutrition Facts label. And keep in mind that a serving of protein is about the size of a deck of cards, not half the plate!
Eating potato chips out of the bag while watching TV
Extra calories can add up if you are eating while doing other activities. Eat meals and snacks sitting at the table while doing nothing else.
Liquid calories from beverages
Calories add up when you drink too many soft drinks, sports drinks and alcohol. Even if you drink only one soft drink a day, over time those liquid calories will have a big impact. For example, a 12-ounce can of regular cola contains 150 calories. If you drank that with lunch every day, over the course of a year, that would add up to nearly 55,000 empty and unnecessary calories—or a little more than 15 pounds. Make water and unsweetened or artificially sweetened seltzer, iced tea and coffee your beverages of choice. These drinks contain zero calories (unless you add milk to your coffee, and if you do, be sure to use low-fat or nonfat milk).

Reprinted from the American Diabetes Association


What's the Solution?

Managing your weight doesn’t have to be a lifelong struggle if you are conscious of your calorie intake on a daily basis. Don’t wait for the right time to start a diet because it may never feel like a good time to start. Remember that everything you put in your mouth, food or beverage, whether it is just a taste or a huge second helping, adds up. Try keeping a food journal for three days. Note everything you eat and drink. This will give you an accurate picture of your daily intake and may give you clues as to where extra calories and extra weight are coming from. Remember that small, consistent changes over time can make a huge difference.