Diet & Fitness

What are easy ways to limit those foods that aren’t worth the calories? - Debbie

Debbie wants to know how she can cut down on some of the foods that might be adding extra calories and simply aren’t worth the bite. What a great question!

Regardless of whether you're on a weight-loss program or just want to keep an eye on what you're eating, cutting down on foods that don’t provide the best nutrient value is easy.

Now don’t get me wrong: A slice of cake or piece of chocolate now and then can’t always be avoided, but there are small, easy changes that you can do throughout the day that can save some calories.

Before you switch out anything, think about what foods and drinks you enjoy and don’t want to give up. Can they fit into your meal plan? Are they pretty good for you nutrition-wise or can you maybe change them out for an item that provides you better quality nutrition? I think that with many of the food choices we make, at least half of them can be improved on.

Soda: Limit that 150-calorie soda can and substitute for calorie-free soda or water! Cut out one can or glass of soda a day and that can save you around 1000 calories per week.

Milk: Switch out whole milk for nonfat; switching can save you about 60 calories per serving. And for those who aren’t ready to make the full switch (it can take some time), go slowly and try 1%. It still saves you calories but gives you the calcium and vitamins/minerals you need.

Bread: One of the easiest ways to cut down a bit on your carbs or bread is to go open-faced. Enjoy your sandwich with half the bun or roll. It cuts down on your carbs and your calories (about 80 calories+ per serving).

Fruit: Forgo the fruit juice and grab a whole piece of fruit. Not many people I know can only consume half a cup of juice; it's only natural for most of us to fill up a glass or more. This doubles (if not triples) the calories, plus most of the time you don’t get all the vitamins, minerals, and fiber you could from, say, an apple or orange. Plus... you feel full eating it whole!

Chocolate: This is my downfall! I don’t buy a whole bar (otherwise I will eat it all); instead, I opt for a bite-size piece or two of chocolate or grab some low-fat chocolate pudding. This usually satisfies my craving without tacking on 200 calories or more.

Vegetables: Vegetables are good for you, but some do have more calories than others. No need to omit them out, but if you have a choice of having green leafy vegetables/orange-red vegetables (e.g., carrots, red peppers, etc.) vs. starchy vegetables – go for the bright colors. Choosing green beans or spinach over corn or potatoes can save you about 50 calories or more per serving.

These are some quick, easy ways to cut back on calories to keep an eye on your weight goals. Saving a few calories here and there can really add up in the long run, helping you to stay healthy and feel good!

Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.

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