There are many ways to cut down on fat and calories in you menus.
Smaller Sizes: Enjoy your favorite foods, just eat less of them. Measure your food and eat appropriate sized portions and record them accurately.
Substitutions: Try something similar, but more healthy. For example, instead of potato chips try popcorn, yogurt instead of sour cream.
Alternative versions: For most high fat, high calorie foods there are healthier alternatives.
Preparation: The way you prepare food can cut down on fat and calories. Examples are baking vs. frying, stir-fry instead of sauté. Use low fat flavorings and spices.
Frequency: If there are certain ‘must haves’ that no amount of altering or substituting will do, don’t deny yourself of it altogether. Reserve it as a special meal or treat and allow yourself that indulgence occasionally.
Small changes can make a big difference in the amount of calories consumed on a daily basis.
Write down foods that you know are stopping you from reaching your goals. Pick one or more ways to make-over how you will deal with that food in the future.
Take Away: Apply some of the make-over techniques to your current favorites. See where you can save some fat and calories everyday.
Worksheet: Foods that need to go from my diet. Fill in others that you could switch up.
|Foods that need changing in my diet||Ways to Make-Over|
|Alternative Version||Substitute for this||Prepare differently||Eat less often||Eat smaller size|
|Ice Cream||Low fat ice cream||Greek Yogurt||Once a month||One serving size from a dish, not the carton|
|Whole milk||Skim Milk||Almond or soy milk|
|White Bread||Thin sliced for fewer calories||Whole Wheat Bread||Use one slice for open-faced sandwich instead of two|
|Fish Fry||Baked fish|
|Fried egg||Poached, boiled or scrambled egg|
|Pancakes with syrup||Pancakes with crushed berries|