Diet & Fitness Blog
Tweak of the Week: 4 Diet Disasters & Better Choices
Email PageStaff Writer
The Tweak has given you foods to eat more often, but today we take a look at the other side and show you four foods to eat less of-- much less. These foods are higher in calories and lower in nutritional value, making them empty calories.
While the occasional doughnut or drive-thru run won't necessarily ruin your weight-loss efforts, the less of these foods you eat, the better off you will be. Why opt for something loaded with fat and calories when you can get something just as tasty that's good for you?
To make it easier to eat less of these foods, we've supplied alternatives that can save you hundreds of calories while supplying valuable nutrients.
Breakfast Buzz
Doughnuts are a quick breakfast item that pairs well with coffee, but they also tend to be high in fat and calories. Depending on where you get your doughnut, it can be well over 300 calories and high in fat. There isn’t as much nutritional value in doughnuts compared to other quick, easy breakfast choices.
Instead: "Grab a whole grain waffle with a piece of fruit or yogurt," says eDiets Director of Nutrition Services Pamela Ofstein. "It provides more vitamins, minerals and fiber -- not just empty calories. These types of foods will keep you full longer because they are good sources of fiber, carbohydrates and protein, so you won't be starving mid-morning and can avoid the sugar buzz and crash you get with doughnuts." Here are more quick, healthy breakfasts.
Bird is the Word
Fried chicken takes a great low-cal source of protein and cooks it in oil, upping the fat and calorie content dramatically. Even the Colonel knew it was time for a grilled version of his famous fowl.
Instead: "You can save almost 200 calories and 17 grams of fat by choosing the grilled chicken breast over the Original Recipe at KFC," says Pam. "Grill, bake or broil your bird and remove the skin to minimize fat and calories."
Snack Attack
Candy bars are readily available if you can scrape together a few quarters when you get hungry in the afternoon, but most are high in sugar and calories and low in nutrients. For example, Twix, Snickers and Baby Ruth all clock in at 280 calories and 14 grams of fat -- including trans fats.
Instead: "Try a handful of nuts for something salty or 100-calorie snack packs, sugar-free pudding, or fruit for something sweet," Pam says. "Snacks like these are portion controlled and calorie controlled, so you're getting something palatable without excess calories to curb those cravings."
Drive-Thru Disaster
Fast-food value meals may save you time and money, but they will also give you more food, fat, calories and sodium than you bargained for. A Big Mac Combo at Mickey-D's weighs in at over 1100 calories and nearly 50 grams of fat (with a medium Coke and fries). These numbers are not uncommon in the fast food world.
Instead: "Choose a smaller meal, even a kids' meal," says Pam. "Opt for grilled burger or chicken, omit the cheese and mayo, pick the fruit or salad side, and choose water or a zero calorie beverage to go with it."
McDonald's actually has a page of meal suggestions with less fat and calories, like a Cheeseburger, Apple Dippers with Low Fat Caramel Dip and a small Diet Coke (400 calories, 13 fat grams).
Often times, we don't realize where extra fat and calories slip into our diets, and seeing the numbers can be a real eye opener. So skip these four infamous foods, make better dining decisions and see how losing weight can be much easier than you imagined.
To make healthy eating even easier, join eDiets and get 25% OFF the price! You'll get access to recipes, a personalized meal plan and workout routine, as well as support from our team of weight-loss experts.
Labels: food, healthy-food, low-fat, tweak, tweak-of-the-week, weight-loss
Comment by 
The Short (dis)Order Cook said... - Wednesday, June 24, 2009 9:24:00 AM
Never say never. You make forbidden fruits that much sweeter when you tell someone not to have them. I always find a better strategy is to say, "I CAN eat this if I want to, but I don't think I want to right now."
Don't be too hard on fried chicken. I don't know about KFC, but when you cook chicken at such a high temperature, it absorbs LESS fat than it would cooked at a lower one. The high temps seal the outer crust. Granted, you still shouldn't eat it every day, but it's a real family treat I cook up once or twice a year.
Comment by jason said... - Wednesday, June 24, 2009 10:14:00 AM
I agree. You guys sound like food nazis. Though I have largely written off a lot of the foods on this list, I find it's nice to think of them as a treat every now and then -- you know, something to keep you sane and happy like a real human should be.
The quality of writing in this publication has gone down drastically since your last good editor and writer John McGran (Mr. Bad Food) left. I only read this rag now to shake my head at how far it's fallen in quality. It's not fun and informative any more.
Comment by michrf said... - Wednesday, June 24, 2009 1:50:00 PM
This article is just repeating things that have been said a 1000 times. There is nothing new here.
Comment by 
said... - Wednesday, July 01, 2009 9:51:00 AM
maybe this isnt anything new but it does need to be kept repeating for those of you who read this as someone elses problem whilst eating a mcDs and having doughnut desert and whining your clothes dont fit or you cant walk a mile without an oxygen tent. There are also younger kids/teens reading this for the first time who have not had to think about consequences of food decisions. They are hardly being nazis by giving you the facts- both sides, Keep up the good work
Comment by said... - Wednesday, October 28, 2009 8:38:00 AM
I agree with the last comment. Just because we've read it in the past, doesn't mean someone else hasn't. Some people may not know the consequesnces some of the food out there has. It is a good thing that they keep repeating it, if we're in a rut with our healthy lifestyles, it may just give us a boost and remind us of what not to do. I agree - keep up the good work. This site keeps me on track a lot!! Thanks!
Comment by said... - Wednesday, October 28, 2009 9:51:00 AM
There is one glaring error in this article:
1100 thousand calories? Most folks would think this is 1,100,000Calories, more than anyone needs in about couple of years. The correct way that I was taught is to use 1,100 or more Calories. Can this be corrected to reduce confusion? Also, you forgot my favorite place, Wendy's. A Baconator meal, large size comes in at about 2,500 Calories, is loaded with sodium and fats, but then again, I just finished a 80 mile bike ride, in 95 degree heat, and burned off 4,000 Calories. For the sedenary, this is a heart attack on a bun and is not good for them.
Comment by said... - Wednesday, October 28, 2009 12:32:00 PM
I was under the impression by reading this article i might find some helpful information, but it seems that you folks are simply regurgitating the same garb that overweight folks have been hearing for freakin ever. Please as an overweight male i really would like some helpful "new" information that wasn't swiped from the back of a "Good Housekeeping" or a "Better Homes and Gardens" publication.
Comment by said... - Wednesday, October 28, 2009 4:03:00 PM
This has certainly been helpful. For breakfast I have yogurt, throw in some raisins and add a bit of grapenut. Hmmmm delicious
Comment by K.C. Frogge said... - Wednesday, October 28, 2009 4:13:00 PM
On my nutritional regimen (high alkaline foods, but still with a realistic level of "no-no" acid foods and animal proteins to satiate the human carnivore who dwells within), donuts are pronounced "DO-NOTS" It's a fun poke at the little devil that lives within each fried, greasy little sugar-coated doughball.
It's a fun way to remember that giving in to more than one any more than infrequently is an invitation to disaster and an admission that the white flag of failure has been raised. Stay on track, but stay focused at least 90% of the time. I've lost almost 50 lbs. since January, GENTLY slimming down without rash changes, which will hopefully translate into long-term success and enjoying a truly realistic yet healthy menu plan. Blood sugar WAS over 350, now avg. 135 (I have Type 2 Diabetes); BP is now 107/70, WAS 180/110. Alkaline foods, Vitamin D and Coral Calcium, and a hydrogen stick in my water is a key focal.
Comment by said... - Wednesday, October 28, 2009 5:13:00 PM
Better yet, let's just avoid KFC altogether due to their VERY CRUEL CONDITIONS for the chickens (and IHOP is no better).
We should boycott them altogether. Just because we're going to eat an animal doesn't mean it should be treated inhumanely while it is alive (cutting off beaks, cages too small to even spread their wings, etc.). Same as veal. It's all horrid. Best bet: go vegetarian!
Comment by said... - Wednesday, October 28, 2009 6:09:00 PM
Thank you for this article. sometimes it is so easy to lose track of how much calories and fat we are consuming!! It will certainly help me make better choices.
Comment by said... - Wednesday, October 28, 2009 7:43:00 PM
this is helping me i already lost 120 pounds and now i am 90 pounds
my sister too but she is 100 ponds it didnt work for her but it work for me
Comment by said... - Wednesday, November 25, 2009 2:10:00 AM
MMM...do-nuts....aaaaaaaaaaaaaaaaaaaaargh..........
I think this site is good, but a little too over-involved in trying to get its visitors to sign up for som eDiets plan.
Comment by Whitney said... - Monday, December 21, 2009 12:51:00 PM
I've never seen doughnut places selling waffles.
A whole wheat or multigrain bagel would be a more helpful suggestion as a substitute for doughnuts in the morning.
This paired with low fat/fat-free cream cheese is lower in fat, sugar, and calories and much higher in fiber.
RSS/XML
