PrintBy Shawn McKee
eDiets Contributor
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.
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