Refrigerator Swaps
Is your refrigerator making you fat? If it’s filled with foods full of calories and fat, maybe it’s time for a makeover. If you can’t figure out why you’re not shedding the pounds, you might not have to search further then your own kitchen for the answer. Here is a list of essential swaps to get an altogether healthy body.
Whole Milk to Skim Milk
Whole Milk contains 160 calories and 8 grams of fat per cup, while skim milk contain 90 calories and 0 grams of fat per cup. The truth is, whole, low-fat and skim all have the same amount of protein and calcium. The difference is the fat content. Whole milk has more fat than low- fat or skim. There are no health benefits to drinking whole milk and it adds artery-clogging saturated fat to your diet.
Juices and Soda to homemade lemonade with Splenda and diet soda
1 cup of Tropicana lemonade contains 120 calories and 28 grams of sugar. Make your own lemonade at home by using lemons, ice, water and SPLENDA. According to researchers at the University of Ioannina in Greece, we are consuming more soft drinks than ever before and a number of health issues have already been identified, including tooth problems, bone demineralization and the development of metabolic syndrome and diabetes. Studies have shown that soda stimulates your appetite causing you to crave more sugar. 1 can of coke contains 143 calories and 40 grams of carbohydrates. Switching to diet coke will save you hundreds of calories throughout the day and help you lose weight in the long run.
Full fat cheese to low fat varieties
It is accurate to say that cheese is a good source of calcium and protein, but it’s also high in saturated fat. Just one slice of American cheese has 100 calories and 8 grams of fat, 5 grams of which is saturated. And while you might think of ricotta, mozzarella and feta as lower in fat, they are still considered “medium fat” cheeses and should be enjoyed sparingly. Instead of indulging, switch to low fat cheeses, which average 50 calories and 3 grams of fat per slice.
Salad dressing to fat-free dressing/vinegar
A typical dressing contains 140 calories and 13 grams of fat in 2 tablespoons. And most people use a quarter cup when they have a salad. On your salad, use balsamic vinegar liberally and sprinkle with a teaspoon of heart healthy olive oil. Or skip the oil and use two tablespoons of Parmesan cheese (55 calories) for flavor and a little bit of fat. Add lots of fresh herbs, which are cheap and can be found frozen year-round.
Mayonnaise to low- fat mayonnaise
With 110 calories and 11 grams of fat in 2 tablespoons, this spread is not a dieter’s friend. The fat in mayo is polyunsaturated, which isn’t as bad as saturated or trans fats, but it’s not as good as monounsaturated fat. Polyunsaturated fat can lower your bad cholesterol but it also can lower your good cholesterol, which protects our heart. Instead, use light mayo. The low-fat, or light, mayos average about 35 calories and 3 grams of fat in 2 tablespoons.
Low- Fat yogurt to Greek yogurt
Don’t be fooled by “fat-free labels” Just because something is fat-free doesn’t mean it is calorie-free or sugar-free. Stoneyfield Fat-Free Organic Chocolate Yogurt with fruit on the bottom contains 170 calories, 35 grams of sugar and 7 grams of protein. For a whopping 18 grams of protein and only 7 grams of sugar switch to fat- free Greek yogurt 90 calories.
Cold cuts like bologna and salami to lean turkey and roast beef
Bologna and Salami contain 6 grams of fat per ounce. A typical sandwich has at least 6 ounces leaving you with 36 grams of fat. For a leaner meat switch to turkey and roast beef which contain very little fat and are lower in calories for the same amount of protein.
Beer to wine
Enjoying alcoholic beverages does not have to mean sabotaging your diet. However, your choice of drink can make an impact on your waistline if you do not choose wisely. Beer is high in calories (150 calories and up) and carbs so ban it from the fridge in favor of light beer (90 to 100 calories.) Better yet, switch to wine, a glass of red or white wine has 80 to 100 calories, and the antioxidants in red wine may help fight heart disease.
White rolls to whole grain
Ban the white stuff from the fridge – and that goes for wraps, pita and hot dog rolls, too. Refined carbohydrates cause a rapid increase and crash in your blood sugar. The fiber in whole wheat helps stabilize your blood sugar by slowing down digestion (which also keeps you feeling fuller longer and less prone to cravings)
Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com. She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto www.FFactorDiet.com.
Tags: beer, body, fat, healthy, kitchen, low fat, makeover, mayo, pounds, protein, refrigerator, rolls, salad dressing, skim milk, whole grain, wine, yogurt
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Why is it that almost every “low-fat” or fat-free version of just about every food item in the store has a higher level of sodium than the same regular product?
Try and compare sometime, read the labels and you will see that this is true.
Low fat & high sodium OR regular fat & less sodium???? Which one is better???
Please answer me…….Dale96818@yahoo.com
Tanya;
Going no fat is ridiculous! In the first place, it’s unhealthy. In the second place, no fat tastes awful and feels awful. Only masochists go no fat. The rest of the world lies about it. If you really want to begin to get people to lose weight, go low fat.
Ken’s Lite salad dressings contain 50 calories for a 2 tablespoon serving compared to 140 calories for Ken’s regular. I can tell you that 18 to 20 servings per container(Ken’s says 16 servings) gives me all the salad dressing I want on 3 to 4 cups of salad. Some of the Ken’s lites actually taste better than the full fat varieties. Another winner is Hidden Valley Lite Ranch. Check the calories on no fat dressings. Lite dressings are slightly more.
Deep fried chicken wings soaked in butter and hot sauce are way to fat! Compromise. Grill or broil the wings and serve a sauce made with vinegar, brown sugar and catchup, with other good things that might occur to you and lots of hot sauce. I know brown sugar is high in calories but the amount you get is really small so go with it.
One of my favorites is sword fish with a lemon, butter, dill and white pepper sauce painted on while grilling. Most of it ends up getting burned up in the grill but enough stays behind to flavor the fish nicely.
If you start thinking in the low fat realm instead of no fat, other tasty and really doable ideas will occur to you and people might actually appreciate being steered toward low fat! After all, a half loaf is so much better than none.
Tanya,
Great advice, however you may want to consider sweeteners like Stevia when recommending making beverages at home. Splenda is an artificial sweetener and there is a new study out that shows it has a damaging effect on the intestinal flora in mice. Even the big soda manufacturers are moving to a form of Stevia instead of Aspartame and Sucralose (Splenda). We’ve known about the neurological damage that Aspartame can cause for years, so why ‘trust’ any of these new sweeteners..? I’ll put my faith and my health in good ‘ole mother nature. Stevia, Xylitol and most of the other natural sweeteners are safe for diabetics as well.