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Calorie Cutters! | |
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Diet Buddy - Monday, July 16, 2007
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Calorie Cutters!
Hi There Buddies...
Doesn't it seem that all the really tasty foods are the
ones that are always the highest in calories and have you
feeling you're fighting a losing battle with that never-
ending bulge?
Is it possible that we can find foods out there that will
not only satisfy our taste buds but contain fewer of those
hip-hugging calories that we just can't seem to shake?
Today with the help of Matthew G. Kadey, R.D.,and Fitness
Magazine let's take a look at some smart ways to cut those
extra calories from our diet and never even miss them at
all...
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Scramble Your Breakfast Routine...
Start your morning with one-half cup of Egg Beaters.
They're just 60 calories, fat-free and packed with protein
and vitamins. And they contain no cholesterol.
Eat Until You're 'Hara Hachi Bu'...
This Japanese term means "eat until you're 80 percent
full." It's a calorie-saving strategy used by the
Okinawans, who have one of the lowest rates of heart
disease, cancer and stroke - and one of the highest life
expectancies - of any population in the world. Stop eating
when you feel only slightly full; within 15 minutes, you
should feel satisfied.
Spray Calories Away...
Avoid a heavy hand with cooking oil: Use a sprayer like
Misto or an olive - or canola oil spray from Pam. A two-
second spritz is roughly one-half teaspoon of oil - 100
calories fewer than the three teaspoons that could end up
in your frying pan.
Fill Up On Fiber Midday...
Munch on cereal for a healthy snack. Choose a healthy
type, such as bran flakes. Add one-third cup of
antioxidant-rich blueberries and you'll rack up just
148 calories (without milk).
Speak Up...
When you eat out. "Ask for foods made with low-cal cook-
ing methods, such as poached instead of fried," says Lisa
Young, R.D., PhD. That alone could save you 100 calories
a dish.
Eat Slowly...
Research shows that college people who wolfed down their
pasta in nine minutes consumed 67 more calories than when
they savored their meal for about three times as long.
"Eating mindfully gives you a chance to realize you're
full," says Barbara Rolls, Ph.D., a nutrition professor
at Pennsylvania State University. Do this at every meal
and you could cut 200 calories a day - or 21 pounds a year!
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Eat Lots Of Whole Fresh Fruit...
You'll get tons of nutrition for few calories. Try oranges,
grapefruit, strawberries, bananas and grapes, says Barbara
Rolls. They're loaded with vitamins and antioxidants, and
they make great healthy portable snacks.
Bonus: Fruit is filled with fiber, which helps fill you up
and keeps you feeling satisfied longer.
Downsize Your Snacks...
"Research shows the bigger the package, the more you'll
eat," says Young. A whopping 45 percent more, according
to a study from Cornell University. Divvy up big bags of
munchies into single serving sizes as soon as you get home
from the store. Or buy 100-calorie snack packs of your
favorite treats, such as Oreo Thin Crisps. Oreo cookies
have 107 calories, and honestly, who can stop at just two?
Start With A Salad...
Studies by Rolls show that people who munch on low-calorie,
high fiber foods like veggies and salad 15 minutes before a
main course eat 64 to 107 fewer calories overall.
Dress For Success..
Don't sabotage your healthy greens by drowning them in high-
fat dressings. For instance, two tablespoons of Thousand
Island costs you nearly 100 calories more than reduced-fat
Italian. "Always ask for dressing on the side when eating
out," advises Young. Put just a little on your salad; you
can always add a bit more later if you need it.
Wrap Your Sandwich...
"Thin whole-grain tortillas have 60 to 80 fewer calories
than two slices of heavy grain bread," says Anne VanBeber,
R.D., PhD., a professor in the department of nutritional
sciences at Texas Christian University in Fort Worth,
Texas. One to try: the 120-calorie La Tortilla Factory
Whole Grain Wraps.
Ask For What's Not On The Menu...
Some restaurants offer small side orders, despite the fact
that they're not actually listed on the main menu. Same
goes for Starbucks, which will give you a "short" coffee if
you ask. "Choosing from the child's menu, bringing half
your entree home, or eating two appetizers for your main
course are other good ways to control calories," says
Young.
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Take The Fat Out Of Your Frying Pan...
"Saute meats and vegetables in broth rather than oil or
butter," VanBeber recommends. Use two tablespoons of
broth instead of two tablespoons of olive oil and you'll
save more than 200 calories.
Pump Up The Volume...
Eat plenty of fruits and vegetables, which contain lots of
water, and you'll consume 24 percent fewer calories a day,
according to a recent study in the American Journal of
Clinical Nutrition. One easy trick: Throw a cup of
vegetables into your pasta and cut back on the noodles;
you'll get more nutrients and fewer calories.
Do More Baking...
Dry-heat cooking methods, such as broiling, baking and
roasting meat, cut the fat, says VanBeber. For instance,
broiling salmon can slash 120 calories from the pan-fried
version. And remove the skin from chicken after it's
cooked. You'll retain moisture yet chop 40 calories and
6 grams of fat," she explains.
Slim Down Your Sandwich...
Switch from tuna packed in oil to tuna in water and you'll
save 73 calories.
Bonus: A study found that people who had
fish for lunch ate 75 fewer calories at dinner than those
who had beef.
More Calorie Cutters!
* Swap apple juice for an apple and you'll slash 45
calories.
* Replace cream with fat-free evaporated milk in your
coffee and you'll get sweet flavor and about 20 fewer
calories per tablespoon.
* Spice up chicken with a rub made of salt, spices and
herbs. It's fat and calorie-free, compared to 150
calories or more in a marinade made with oil.
Did You Know ???
That a study at the University of Texas found that dieters
took in an extra 226 calories and 10 grams of fat on the
days they ate out. That's because restaurant portions are
up to five times larger than in the past.
Have a great week everyone !!!
Disclaimer: Since I am not a medical professional any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
****
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