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.

Not only does calcium support healthy bones, especially in women, new studies find that a calcium-rich diet may also lower their risk of developing many types of cancer.  A new study, conducted by the National Cancer Institute, found a direct link between calcium intake and reduced risk of colorectal and other digestive system cancers. 

Study:
• This 7 year study of nearly half a million participants in the NIH-AARP Diet and Health Study focused on calcium from food as well as supplements.
• Yikyung Park, ScD and colleagues analyzed data from over 290,000 men and 198,000 women ages 50-71.
• Half the men and 57 percent of the women reported taking a multivitamin containing calcium. Fourteen percent of the men and 41 percent of the women took calcium supplements.

Results:

• WOMEN: The women with highest calcium intake were at 23 percent less risk for all digestive system cancers than those with the lowest intake, and 28 percent less prone to colorectal cancer in particular. The risk decreased in women with intake of up to 1,300 milligrams per day.

• MEN: The men decreased their risk by 16 percent for all digestive cancers and 21 percent less risk of colorectal cancer. The risk decreased in men with an intake of up to 1,530 milligrams per day.

Conclusion:
• Calcium has been shown to reduce abnormal growth and induce normal turnover among cells in the gastrointestinal tract and breast.
• Calcium also binds to bile and fatty acids, potentially reducing damage to the mucous membrane in the large intestine.
• The Institute of Medicine calls for 1,200 milligrams of calcium daily for adults. The 2005 federal dietary guidelines recommended three cups per day of low-fat or fat-free dairy products.

Surprising Sources of Calcium:
Skim Milk (1 cup): 302 milligrams
Non-Fat Yogurt (6 ounces):415 milligrams
Low-fat Cottage Cheese: 138 milligrams
Canned Salmon (3.5 ounce can): 277 milligrams
Broccoli (1/2 cup cooked): 68 milligrams
Spinach (1/2 cup cooked): 84 milligrams
White beans (3/4 cup): 120 milligrams
Orange (1 large): 74 milligrams
Strawberries (1 cup): 24 milligrams

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.

Potatoes are healthier than people think. Potatoes contain more potassium than a banana, vitamin C, fiber and even protein. The only problem is that many people often prepare potatoes in unhealthy ways. People mostly choose to fry them up, drown them in cheese or mash them with fattening butter and cream and since potatoes don’t contain fat or cholesterol, why would you add it to them?

Stuffed Baked Potato:
The key is to look for healthy toppers. Filling your baked potato with vegetables is a healthy way to add even more vitamins, without adding fat. Instead of using full-fat sour cream, mozzarella cheese or cheddar use their low-fat or fat-free alternatives to save on half the calories and fat. Use salsa for a bold topper —  you’ll crank up your metabolism. Capsaicin, the substance that gives kick to peppers and chilis, has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat them. 

Baked Fries:
A typical serving of French fries — which usually takes a bath in vegetable oil — can contain about 600 calories. Your healthiest bet would be to spray Pam calorie-free, non-stick cooking spray on a roasting pan. Slice your potatoes and add salt and pepper and any seasonings you like. For a metabolism kick try making spicy fries. Studies have shown that spices like cayenne pepper can speed up your heart rate and metabolism.  Eating a very spicy meal can actually speed up the metabolism by about 25 percent for up to 3 hours.

Mashed Potatoes:
This is one of the most classic comfort foods, however once it is mashed with butter and cream and the gravy is poured on top, you have a creamy bowl or artery clogging fat. Most of the nutrients that are found in potatoes are located in the skin. Therefore to increase the amount of vitamins and minerals, leave the skin on. Use skim milk, roasted garlic and onions, and a little parmesan cheese instead of whole milk and butter.

Potato Salad:
What’s a party without a potato salad? One cup of this salad contains as many calories as half your daily requirement.  Food for thought, one tablespoon of mayonnaise contains 90 calories and 10 grams of fat. Let’s be honest, usually the potatoes are dripping in mayonnaise. For a creamy, rich flavor and an added boost of protein, use non-fat Greek yogurt as the base to save on half the calories and fat. If you must use mayonnaise, switch to low-fat versions. Substitute an artificial sweetener like Splenda in place of sugar. Add chopped veggies for an added boost of fiber, vitamins and minerals.

Soups:
Instead of opting for a creamy-based potato soup, opt for a broth-based hearty vegetable one. The hearty mix of potatoes and other vegetables will fill you up on few calories. You can also add in some lean meat for a hearty fiber-filled meal that will keep you full without filling you out.

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.