Cutting Calories Made Easy

It’s never easy to give up the things we love in life, especially when it comes to food.  So, why should we have to? Let’s look at a few simple ways we can slice off a few calories each day, which will make a significant impact on our overall, long-term health. A mere 250-calorie reduction per day adds up to a ½-pound weight loss per week, since 3,500 calories equals one pound.

Keep in mind, a few basic principles still apply:

• The elimination of any one food group (fats, proteins, or carbohydrates) is unsound in the long run
• Read nutrition labels when available
• Cut back on portion sizes, except for fresh fruits and vegetables
• Increase daily dietary fiber 
• The National Academy of Science recommends that women ages 19-50 should consume 25 grams of fiber, and women over 50 should consume 21 grams.  Men ages 19-50 should consume 38 grams of fiber, and men over 50 should consume 30 grams.  The typical American consumes 15 grams of fiber per day, well below the recommendation.

Let’s start at the very beginning:

Breakfast – Don’t skip it!  Individuals who eat cereal in the morning have been shown to consume less total fat during the day than those who don’t.  A quick comparison of common cereals with a serving size of 1 cup with ½ cup skim milk:

• Kellogg’s Raisin Bran, 230 calories, 7 g dietary fiber
• Post Frosted Shredded Wheat, 220 calories, 5 g dietary fiber
• General Mills Honey Nut Cheerios, 160 calories, 2 g dietary fiber
• General Mills MultiGrain Cheerios, 150 calories, 3 g dietary fiber

BOTTOM LINE: Look for cereals with 5 grams or more of dietary fiber, while keeping calories in mind.

Pay attention to liquid calories, per 8 oz. serving

• Fruit juices average 100-170 calories
• Soft drinks average 100-140 calories with diet versions weighing in at 0 calories
• Wines average 150 calories
• Whole milk averages 150 calories compared to skim milk at 85 calories

Watch those snacks:

• Lays Classic Potato Chips, 150 calories for ~ 20 chips
• Nabisco Honey Made Graham Crackers, 140 calories for 8 crackers or 2 full sheets
• Sunshine Cheez-It Baked Snack Crackers, 150 calories for 26 crackers
• Pop Secret Homestyle microwave popcorn, 230 calories for 6 cups popped or one individual snack size bag
• Ten small jellybeans average 41 calories
• One Auntie Anne’s sour cream and onion pretzel, 340 calories

Now, take your pick on how you choose to cut calories in your day. Substituting water for soft drinks, switching to skim milk, and watching portion sizes of cereals and snacks can all add up to great savings in the calorie department!