Here’s another healthy bullet point list from your motivational speaker on health, of ridiculously easy ways to trim extra calories from our usual daily intake. It may not seem like significant numbers at first but when practiced daily, over time, the savings adds up and before you know it those skinny jeans will be bagging around your ankles!
- Better Your Drive Through Breakfast Sandwich – Picking up a handheld morning meal to go is fine, but ignore the call of that sausage, egg, and cheese—ask them to omit the cheese or choose the egg whites and veggies wrap. Those choices will look better on your thighs.
- Slurp the Right Soup – Instead of an entire can of clam chowder with oyster crackers (or ANY cream based soups), opt for 1 cup of chicken noodle soup with a side salad topped with lots of vegetables and 1 tablespoon oil/vinegar dressing. You’ll cut back on sodium to boot.
- Pick the Right Party Foods – Turn down three mozzarella sticks with dipping sauce and pick up two 1-inch cubes of cheddar instead. You’ll avoid all the extra calories that frying adds.
- App It Up – Make your go-to restaurant dinner two non-fried appetizers instead of one big main dish.
- Slim Your Sammie – Cut 250 calories from your next deli sandwich: Remove half the meat (it’s usually piled with two servings’ worth) and smear on 1 tablespoon of mustard instead of layering two slices of cheese.
- The New Clean Plate Club – Go halfsies with your friend (don’t try this with your man) when eating out, and you’ll save at least 250 calories.
- BYO Popcorn – A small movie theater popcorn can contain 500 calories—or more. Bring your own bag of light microwave popcorn (pop it at home and put it in your purse along with a bottle of water) to eliminate 250 calories. Better yet, go the air-popped route for 31 calories per cup and sprinkle nutritional yeast on top (it tastes like parmesan cheese!).
- Use Your Noodle – You can do even better than whole-wheat pasta. Really. Swap 1 1/2 cups cooked whole-wheat spaghetti for the same amount of cooked spaghetti squash. Top with marinara as usual, but pick shrimp as your protein instead of chicken breast to cut 42 calories. And you can still have cheese, just downsize your sprinkle of parm from 1 tablespoon to 1/2 tablespoon (or try that nutritional yeast I mentioned above). Mangia!
- Skinnier Stir-Fry – Sauté vegetables in low-sodium chicken or vegetable broth instead of one tablespoon of oil, and you’ll cut 117 calorie. Save up to 250-calories by replacing beef with tofu and serving on top of soba noodles rather than rice.
- Mexican Night Redo – No reason to skip the tacos, just tweak your menu: Wrap up your filling up in two soft corn tortillas rather than flour ones, then top off each with a tablespoon of non-fat plain Greek yogurt and salsa, not sour cream and cheddar cheese, for a total savings of 150 calories.
- Break The Bread Basket Habit – The fresh baguette offered by many Italian restaurants may make your mouth water, but one portion dipped in a tablespoon of olive oil equals 300 calories. Ask your waiter to bring a small bowl of olives instead and nibble on five while you wait for your entree to save 280 calories
To be successful at this I recommend picking just one eating strategy from this list and one “moving” strategy from my previous blog list and work them into at least 5 days of your week. Pretty soon it they will become a healthy habit, which will lead to our goal of Long Range Health!