Tipping the Calorie Balance
Eat More, Weigh Less: Make some healthy swaps and use fruits and vegetables to help manage your weight
The key is to eat foods that will fill you up without eating a large amount of calories.
Eating fewer calories doesn’t necessarily mean eating less food and feeling hungry. Replacing some higher calorie foods with foods that are lower in calories, can still be satisfying and fill you up.
You can create lower-calorie versions of some of your favorite meals by reducing the amount of unhealthy fat (which is more calorie dense) and substituting fruits and vegetables, which are naturally low in fat and calories, in its place.
The water and fiber in fruits and vegetables will add volume to your dishes and are filling so you can eat the same amount of food with fewer calories.
|Snacks||Healthy swap||Calories Saved|
|One large orange||Instead of 3 chocolate sandwich cookies||54 cals|
|3 cups air-popped popcorn||Instead of oil-popped popcorn||73 cals|
|8 oz of sugar-free nonfat yogurt||Instead of 6 peanut butter crackers||82 cals|
|A bottle of sparkling water||Instead of a 12-oz. of regular soda or 6oz wine||approx.136 cals|
Here are some ways to cut calories at each meal.
Try these healthy swaps:
|Breakfast||Healthy swap||Calories Saved|
|Cereal||1 cup fat-free milk instead of whole milk||63 cals|
|Eggs||1 squirt cooking spray instead of 1 pat butter||34 cals|
|Toast||Reduced-calorie margarine for toast rather than butter or stick margarine||36 cals|
|Lunch||Healthy swap||Calories Saved|
|Sandwiches||Use 2 slices of red tomato and onion and 1⁄4 cup cucumber slices, instead of 3⁄4 oz cheese and 1 oz ham||154 cals|
|Sides||1⁄2 cup fresh fruit or side salad w/ low-fat vinaigrette instead of 1oz potato chips, or fries||118 cals or 270 cals|
|Soup||Choose vegetable-based instead of meat or cream-based soups saves||approx. 45 cals/cup|
|Salad||Dip your fork into ½ Tbsp. dressing instead of pouring 2Tbsp. dressing on the salad saves||109 cals|
|Dinner||Healthy swap||Calories Saved|
|Vegetables||Use a non-stick pan to steam or grill instead of frying in 1⁄2 Tbsp oil||62 cals|
|Pasta||Part-skim instead of whole milk ricotta cheese||89 cals/cup|
|Shredded carrots, zucchini, and spinach instead of ground meat||40 cals/cup|
|Pizza||1 slice cheese & veggie pizza instead of one slice of a meat and cheese pizza||60 cals|
Avoid Portion Size Pitfalls
Portion control when eating out
Many restaurants serve more food than a person needs. Try
– Put half of your meal in a “to-go” box as soon as it’s brought to the table.
Portion control when eating in
To minimize the temptation of second helpings
– Keeping the excess food out of reach may discourage overeating.
Portion control in front of the TV
It’s easy to overeat when your attention is focused on something else.
Go ahead, “spoil your dinner!”
Be aware of large containers
The larger the package, the more people tend to consume, without realizing it. To minimize this
– Don’t eat straight from the package.
Out of sight, out of mind
People tend to consume more when the food is easily accessible.
– Move healthier food to the front at eye level.
– When buying in bulk, store the excess out of sight.
– Replace the candy dish with a fruit bowl.
How to manage your weight without being hungry: https://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/Energy_Density.pdf