From breakfast to dinner, there are simple ways you can change your habits to help you get to the weight you desire! I presented this information in my role as a supermarket dietitian on our local ABC affiliate yesterday in hopes of giving viewers simple ways to better their health.
Here is the link to the 3 minute segment: http://www.kaaltv.com/article/stories/S2900994.shtml?cat=10219
In this total of five swaps, 500 calories are saved. Why is that a significant number? Because there are 3,500 calories in one pound of fat. To lose one pound of fat per week – which is a healthy weight loss – you need to deduct 500 calories from your day (either in the form of decreasing what and how much you eat OR by burning extra calories through activity). Over the course of seven days – one week – you will have deducted 3,500 calories which equals one pound. Do this over the course of a month, 4 pounds; over the course of a year, 52 pounds. Amazingly simple? Maybe, but it takes a commitment.
Swap #1: 1/2 cup dry, old-fashioned oats = 150 calories INSTEAD OF 1/2 cup granola = 300 calories
Try it in your fruit and yogurt parfait!
Savings: 150 calories
Swap #2: 1 orange = 60 calories INSTEAD OF 12 ounces orange juice = 180 calories.
SAVINGS: 120 calories
Swap #3: 2 tablespoons Bolthouse Farms yogurt-based Ranch Dressing = 45 calories INSTEAD OF 2 tablespoons regular ranch dressing = 140 calories.
SAVINGS: 95 calories
Swap #4: 1 cup air-popped popcorn sprayed with non-stick cooking spray and lightly salted = 30 calories INSTEAD OF 1 cup potato chips = 140 calories
SAVINGS: 110 calories
Swap #5: 2 tablespoons plain, non-fat Greek yogurt = 15 calories INSTEAD OF 2 tablespoons regular sour cream = 60 calories
SAVINGS: 45 calories
BONUS: Use the My Plate way of eating and don’t forget the low- or non- fat dairy as part of each meal!
Making these simple, everyday changes can help you acheive your health goals this year!