Thursday, April 12, 2012

Calorie Saving Swaps

A recent study published in the American Journal of Preventive Medicine found if children reduced their calories by 64 calories a day, the federal government's 2020 obesity reduction goals could be met.  For the adult population a calorie deficit of 100 calories a day can promote an approximate one pound weight loss per month.  Although a 100 calorie decrease does not appear significant, it accounts becomes more difficult when representing the entire population.  How can you and your family save 100 calories a day?

Here are 100 calorie saving swaps:

1.  Replace your 8 oz of fruit juice with sliced fresh fruits (ie. lemons, oranges) served in good old H20 (aka water).
2.  Choose 1/2 cup of fat free milk instead of 1 cup of whole milk.
3.  Skip the full fat yogurt and choose a low fat plain greek yogurt or a "light" yogurt choice.
4.  Instead of consuming 6 oz of a steak, try cutting your portion in half to only 3 ounces.
5.  Try eating only 2 ounces of pretzels rather than 2 ounces of chips.
6.  Replace 2 tablespoons of regular syrup with 2 tablespoons of sugar-free syrup.
7.  Try 2 ounces of kale chips instead of 1 ounce of whole wheat crackers.
8.  Choose 2 tablespoons of light salad dressing rather than 2 tablespoons a regular salad dressing.
9.  Skip the 1 ounce portion size of pork bacon and choose 1 ounce of turkey bacon instead.
10.  Enjoy an 8 ounce baked potato instead in place of an 8 ounce serving of french fries.
11.  Try to remove the skin from your chicken rather than eating the chicken with the skin.
12.  Replace the 5 ounces of alfredo sauce on your pasta with 7 ounces of marinara sauce.
13.  When choosing pizza go for the thin crust versus a thick or normal crust pizza.
14.  Instead of eating a chocolate chip cookie choose 1 1/2 graham crackers.
15.  Enjoy 1/2 cup of no sugar-added ice cream in place of regular ice cream.

(Note: if you reduce your calories by more than 100 calories a day you will experience a greater weight loss.  Most professionals do not recommend weight loss more than 2 pounds per week.)


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