Eliminate, Reduce and Substitute
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The choices you make about the foods you eat on a regular basis can make the difference in whether your efforts to reach your goal weight end in success or failure. Just think of all the times you could have chosen a skim latte instead of the whole milk version, or perhaps lean ground turkey instead of full-fat ground beef.
These choices may seem insignificant in terms of the distance you have to go to reach your goal. But over time, the small daily choices you make can lead to significant improvements in both your waistline and health.
In making daily food choices, you have three options to consider to cut calories:
- Eliminate the food altogether.
- Reduce the portion size of the food.
- Substitute the food with a healthier, lower calorie choice.
The first two options are pretty straightforward; the third option takes a little thought and planning. But if you do your homework, you can find healthy substitutes for the not-so-healthy foods you eat on a regular basis.
Here are just a few examples, with the number of calories given in parenthesis:
- 1 can Coca-Cola Classic (140) vs. Diet Coke (0)
- 1 cup Whole Milk (160) vs. 1% Milkfat Milk (110)
- 2 tbsp Thousand Island (70) vs. Light Balsamic Vinaigrette (45)
- 1/2 Chicken Breast & Skin Fried (364) vs. Meat only Roasted (142)
Make a list of the foods you eat on a regular basis and then use the Food Calculator to see how many calories you can save by making better choices.
Start practicing on your next trip to the grocery store, and soon you will eliminate, reduce and substitute your way to a slimmer waistline.
Healthy regards,
Megan Porter, RD
