Small changes to your everyday life can help you lose weight or help you prevent further weight gain. Here are Skinny Gene’s top 10 tips to help trim calories as well as your waistline.
1. EGGS
Substitute ¼ Cup Egg Substitute (e.g. Egg Beaters) for 1 whole egg; SAVINGS-4 pounds per year
Egg substitute is great for scrambled eggs or to replace eggs in all types of recipes. It provides less total fat and saturated fat.
2. ORANGE JUICE
Substitute 1 Orange for 1 cup of Orange juice; SAVINGS- 5 pounds per year
Replace that morning cup of juice with a fresh orange for an added 5 grams of fiber and better glucose control.
3. BUTTER
Substitute calorie free spray butter for 1 Tablespoon of butter; SAVINGS- 7 pounds per year
Try spray butter on toast and vegetables. Spray butter has all of the flavor without the fat, reduction in 11 grams fat and 7 grams saturated fat to be precise!
4. MEAT
Substitute lean ground turkey for lean ground beef; SAVINGS-7 pounds per year
Try substituting turkey for beef for tacos, meatloaf, and chili, it provides less fat without sacrificing the flavor.
5. SPREADS
Substitute 1 Tablespoon of avocado for 1 Tablespoon of mayonnaise; SAVINGS-8 pounds per year
Top your sandwich with 2 slices of avocado to provide an essential fatty acid bonus!
6. DRESSINGS
Substitute light ranch for regular ranch; SAVINGS-8 pounds per year
Lower the fat without changing the taste. Reduce your intake by serving the dressing on the side and dip fork with each bite.
7. SUGAR
Substitute 2 Tablespoons of Splenda for 2 Tablespoons of sugar; SAVINGS- 10 pounds per year
Reduce your blood sugar spikes by substituting Splenda for sugar in your coffee, oatmeal, and when baking.
8. OILS
Substitute cooking spray for 1 Tablespoon of oil; SAVINGS- 12 ½ pounds per year
Reduce your fat intake by spraying the pan with cooking spray when sautéing vegetables.
9. PITA CHIPS
Substitute ½ Cucumber for 1 pita; SAVINGS- 15 pounds per year
Try dipping cucumber in dip such as hummus for a nice crisp fresh crunch and very little calories.
10. BREADS
Substitute 1 light English muffin for 1 bagel;- 23 pounds per year
When at restaurants or the grocery store, go for the Light English Muffin. It is higher in fiber, lower in carbohydrates, will keep your blood sugars stable and your waistline trim!
*calculation based on daily intake over course on 1 year
For more information on small changes that lead to big success log onto http://www.skinnygeneproject.org/.
Let us help you identify simple substitutions that you can make to your current diet that will bring big changes. For more information, email us at healthyhome@jmossfoundation.org.
By Emily Barr, MS, RD, CNSC
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