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.

Everyone’s mom seems to have a recipe for meatloaf.  But when a typical serving has around 500 calories and 35 grams of fat, I decided it was time for me to come up with a healthier version of this comfort food to serve my kids. My meatloaf is so moist  – and no one notices it is made from lean ground beef.  And by making this substitution you save about 200 calories and 15 grams of fat.   I think my mom would approve!

Ingredients:
• 2 pounds lean ground beef
• ¾ cup quick oats
• 1 egg
• 2/3 cup tomato juice
• 1 small onion, chopped
• ½ tsp pepper
• 1 tsp salt

Sauce:
• 1/3 cup ketchup
• 1 tbsp Dijon mustard
• 1 tbsp brown sugar

1. Preheat oven to 350 F
2. Mix all the ingredients together in a large bowl; shape into a loaf. Place into a 9” x 5” x 3” pan.
3. Mix sauce ingredients together and set aside.
4. Bake the meat loaf for 45 minutes. Remove from oven and pour sauce evenly over the top. Return the meat loaf to the oven and continue to cook for another 30 minutes.

Serves 8

Nutritional Contents
Per Serving:   319 calories, 11 g carbohydrates, 1 g fiber, 23 g protein, 20 g total fat, 8 g sat fat, 581 mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and 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.

This is my favorite summertime dessert!  I love warm cobblers and crisps, and this one fits the bill.  Fresh fruits such as blueberries and peaches are in season and super sweet which makes this recipe taste so decadent.  A slice of blueberry pie can pack up to 400 calories and 23 grams of fat, but with this recipe there is no reason to ruin your bikini body.  A dollop of fat free Cool Whip or a scoop of vanilla frozen yogurt on top makes this a truly special treat.  This recipe couldn’t be easier and best of all it’s so delicious that no one even realizes it is healthy.  Feel free to substitute other fruits such as apples, pears or plums to make this a dessert you can serve all year round.

Fruit:
• 4 cups sliced fresh peaches or frozen peaches, thawed
• 3 cups fresh blueberries
• 1 tbsp lemon juice
• 1 tbsp flour
• ¼ cup Splenda

Topping:
• ¼ cup firmly packed brown sugar
• ¼ cup quick cooking rolled oats
• 2 tbsp flour
• 2 tbsp chopped almonds
• ½ tsp cinnamon
• Pinch of salt
• 2 tbsp butter

Directions:
1. Preheat oven to 350 F
2. Place peaches and blueberries in a bowl and toss with lemon juice, flour and Splenda.  Place in an 8-inch square baking dish.
3. In a small bowl, combine the topping ingredients except butter.  With a fork, cut in butter until the mixture is crumbly.  Sprinkle topping over fruit.
4. Bake for 30 minutes until golden brown and bubbly.
Serves 9
Nutritional Contents
Per Serving:  146 calories, 28 g carbohydrates, 4 g fiber, 2 g protein, 4 g total fat, 2 g sat fat, 60 mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and 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.

A typical store bought muffin can deliver close to 500 calories and no fiber. 

These muffins are only 158 calories and have a whooping 6 grams of fiber.  And they taste better than anything you’ll buy in a store!

1 ¼ cups whole wheat flour
¼ tsp salt
1 tbsp baking powder
½ tsp cinnamon
½ tsp nutmeg
1 ½ cups All-Bran extra fiber cereal
1 ¼ cups skim milk
½ cup honey
2 egg whites
¼ cup canola oil
1 tsp grated lemon peel
1 cup blueberries

1. Preheat oven to 400 F
2. Stir together flour, salt, baking powder, cinnamon, and nutmeg.
3. In a large bowl, mix cereal and milk. Let the mixture stand for two minutes to allow the cereal to soften.
4. Beat egg whites and add to cereal mixture. Add honey, oil, and lemon peel and stir to combine. Add the blueberries and then the dry ingredients and stir only until mixed.
5. Lightly spray muffin tin with cooking spray. Pour batter into muffin pan and bake for 20 minutes.

Makes 12 Muffins
Nutritional Content
Per Serving:  149 Calories  26 g carbohydrates  6 g Fiber  4 g protein  5 g total fat  0 g sat. fat  205 mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and 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.

Nothing says summer like pool parties and BBQs. But with fattening items like hot dogs and creamy side salads (think potato salad and coleslaw) on the menu—you may find yourself with a little extra pudge hanging over your bathing suit.  I’ve taken two BBQ favorites and lightened them up.  These dishes save hundred of calories and grams of fat, but sacrifice none of the flavor! Happy BBQ!

Tanya’s Light Potato Salad

Keep the skin on the potatoes for a fiber boost!

Ingredients:

• 2 pounds unpeeled red potatoes, cooked and cubed (5 cups)
• 1/2 cup chopped celery
• ¼ cup finely chopped red onion
• 2 tablespoons sweet pickle relish, drained
• 2 tablespoons chopped sweet red pepper
• 3 hard cooked eggs, chopped
• ¾ cup low fat mayonnaise
• 2 tablespoons lemon juice
• 1/2 teaspoon honey
• 1 tablespoon Dijon mustard
• Salt and pepper to taste

Directions:

In bowl, combine potatoes, celery, onion, pickle relish, red pepper, and eggs. In a small bowl, combine the remaining ingredients to make the dressing and mix well to combine. Pour the dressing over potato salad and mix gently to evenly coat. Cover and chill for several hours. Yield: 10 servings.

Calories 158,  Total Fat 5g,  Saturated Fat 1g, Carbohydrate, 23g, Dietary Fiber 2g, Protein 4 g

Calories and fat in regular Potato Salad: 358 calories, 20g fat

Best Turkey Burger

Substituting ground turkey breast for ground beef sheds about 200 calories, 7 grams of fat and 4 grams of saturated fat.

Ingredients

·         1 pound ground turkey breast

·         1/2 cup instant oats

·         1/4 cup chopped onion

·         2 egg whites

·         2 tablespoons fresh parsley, chopped

·         ¼ cup BBQ sauce

·         1 teaspoon salt

·         1 teaspoon Tabasco (hot) sauce

·         4 whole-grain buns

·         4 slices tomato

·         4 slices red onion

·         2 Bibb lettuce leaves, halved

Directions:

Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side.  Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.

Calories 202,  Total Fat 2g,  Saturated Fat 0g, Carbohydrate, 25g, Dietary Fiber 3g, Protein 17g

Calories and Fat in a Regular Hamburger: 310 calories, 10g Fat

Tanya Zuckerbrot, MS, RD is a nutritionist and 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.

Nothing says brunch like warm, chewy French toast dripping in maple syrup. But with a typical serving containing over 600 calories and 36 grams of fat, it’s far from the healthiest option if you are watching your waistline. 

So I set out to tackle this brunch staple and came up with a recipe that is a hit with adults and kids alike. Swapping white bread for whole wheat bread bumps up the fiber content and helps to keep you feeling full all morning long. By replacing whole eggs and milk with egg whites and skim milk, you save hundreds of calories and grams of fat. 

My banana French toast has become a staple in my house, with both my 5-year-old son and 38-year-old husband begging me to make it every Sunday. The recipe couldn’t be easier and best of all ­­– it’s so delicious, no one realizes how healthy it is!

Banana French Toast

Feel free to substitute the banana for 1 cup of strawberries or blueberries. It’s equally delicious!

3 egg whites

¼ cup skim milk

½ tsp. vanilla extract

½ tsp. ground cinnamon

1 teaspoon Splenda

1 ripe banana

8 slices light whole wheat bread

Reduced calorie maple syrup (optional)

1. In shallow bowl, using a wire whisk beat the egg whites, milk, vanilla, cinnamon and Splenda. 
2. Preheat the oven to 200 degrees.
3. Lightly spray a nonstick skillet with cooking spray; hear over medium heat. Dip 4 of the bread slices into the egg mixture, turning to coat and draining excess back into the dish. 
4. Place the bread slices into the skillet. Cook until golden brown, turning once, about 1 to 2 minutes per side.
5. Transfer cooked slices to a plate; keep warm in the oven. Repeat with the remaining bread slices.
6. Divide French toast among serving plates and top with maple syrup, if desired.

Serves 4

Nutritional Content:

Per Serving: 126 Calories, 28g Carbohydrate, 10g Fiber, 12g Protein, 2g Total Fat, 0g Sat. Fat, 349mg Sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and 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