Can I Eat Fewer Calories and Still Eat the Foods I Love? Check out these tips for lowerig the calories in your favorite foods.
- Try low free yogurt as a dip for fruits and veggies and a topper for baked potatoes.
- Use healthy cookbooks that include the calories per serving or when cooking using a recipe, half the recipe so you and your family will have less available to eat. Your whole family can get healthier.
- Use a pressure cooker to cook flavorful meals with little to no fat.
- Saute 1/4 cup of wine or defatted broth instead of butter or oil. Your meals will have a great flavor without using butter.
- Eat fruit for desert instead of cake, cookies or pies.
- Instead of frying foods, cook foods by roasting, steaming, poaching, baking, braising, broiling, grilling, or BBQing.
- Make stir-fry with lots of veggies. Heat a pan to high heat. Add no more than 1 tsp oil or use vegetable spray or defatted broth. Add thinly sliced meat. Have more vegetables than meat.
- Always remove skin from chicken or turkey.
- Instead of frying eggs, poach, broil, or scramble eggs (or 2 egg whites) in vegetable cooking spray.
- Choose white meat instead of dark meat.
- Always drain off fat after cooking. Blot food with a paper towel before eating. For ground beef, drain meat in a colander after cooking.
- Flavor meats with low fat flavorings like low fat versions of BBQ, “Tabasco”, catsup, lemon juice, or Worcestershire.
- Use an ingredient below for flavoring potatoes, chicken, and vegetables:
Nonfat sour cream
Low fat margarine
- Use the ingredients below for flavoring bread or sandwiches:
Low fat mayo
Reduced fat cream cheese
All fruit jams: no added sugar
Garlic and herbs
- Use the Ingredient below to add flavor pancakes:
Crushed berries and Splenda
Low fat margarine/spray
All fruit jams: no added sugar
- Use the ingredients below to add flavor salads.
Light salad dressing
- Use the Ingredients below to add flavor to pasta or rice
White sauce made with skim milk
- If you have a cheat day, only eat fried foods on your cheat day.
- Use a vegetable bean dip such as hummus instead of ranch dressing or other high calorie dips.
- Microwave, steam or boil vegetables in a small amount of water or stir fry vegetables in cooking spray.
- Limit or even better, eliminate condiments.
- Cook foods and prepare recipes using the lowest calorie version of all foods. An example would be light mayo.
- Use less cheese or no cheese, when recipes call for cheese.
- Using mustard instead of mayo on sandwiches or in tuna and chicken salad can save over 100 calories.
- Add more vegetables to recipes; then the same amount of food will have fewer calories per serving. For example, one cup of mac-n-cheese without vegetables will be more calories than 1 cup of mac-n-cheese with vegetables, or 1 cup of noodle soup with added vegetables is going to have fewer calories than a cup of noodle soup without vegetables.
- Eat fruits and vegetables at every meal. Even better, fill half your plate with a fruit or vegetable. You will decrease calories by merely replacing half your plate with vegetables and leaving half your plate for your normal recipes.
- Always eat the whole-wheat version of rice, pasta, or bread in your recipes.
- If you would like to evaluate your own diet and determine which tips work best for you, please take the free DIY Diet self assessment and evaluation developed by a registered dieititian.
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