January Newsletter
Starting the New Year on the right path: Simple ways to slice calories.

2010 is upon us; here are simple changes can we make to our diet without sacrificing taste!

Making small changes to your diet every day can reduce your calorie intake and offset weight gain over the year, and possibly even help you to lose weight! Try some of the ideas below to help you reduce your calorie intake. The more tips you implement, the more calories you cut from your diet!

• Choose fruit instead of juice: A medium orange has 60 calories, while a cup of orange juice contains 110 calories. Go for the fruit instead! (Calories saved: 50)
• Downsize your bagel: A mini bagel has only 80 calories, while a regular medium-sized bagel contains 240 calories - and an average Einstein Brothers bagel is a whopping 350 calories! (Calories saved: 160 – 270)
• Skim Milk may not be your first choice, so try Skim Milk Plus: It has 110-calories, but 25% more calcium and as well as 25 % additional protein. 
• Wrap scale down: Use an 8-inch tortilla instead of a 10-inch one. (Calories saved: 50)
• Choose light cream cheese: One ounce (2 tablespoons) of light cream cheese contains 60 calories, while regular has 100 calories. (Calories saved: 40)
• Go Canadian: Have Canadian bacon at 90 calories for two slices instead of regular bacon at 250 calories for two slices. (Calories saved: 160)
• Add the real thing to your yogurt: One cup of fruit flavored low fat yogurt contains 230 calories. Instead, consider having one cup of low fat plain yogurt with 1/2 cup of fresh fruit for only 180 calories plus extra fiber! (Calories saved: 50)
• Make the mayo light: Lightening up your mayonnaise saves you 50 calories per tablespoon. (Calories saved: 50)
• Spray it: Spraying your non-stick pan with a cooking spray costs 6 calories while using a tablespoon of butter or margarine cuts into your daily calorie budget by 100 calories. (Calories saved: 94)
• Season up: Using herbs to season your vegetables instead of butter or margarine will save you 100 calories per tablespoon. (Calories saved: 100)
• Creamy options: Trading the Ben & Jerry's or Haagen-Dazs super-rich (20% fat) ice cream for a Edye’s or Turkey Hill light reduced fat (6% fat) version saves 130 calories per 1/2 cup. (Calories saved: 130)
• Cone down: Choosing a small waffle cone rather than a large will save you 40 calories. Eliminating the cone altogether will save you 60 calories for a small one, 100 calories for a large. (Calories saved: 40 – 100)
• Choose fish in water: A 6oz can of chunk light tuna stored in oil has 275 calories. Packed in water, it has only 150 calories. (Calories saved: 125)
• Lower the fat in your cottage cheese: Use 1% cottage cheese rather than 4%. (Calories saved: 40 per half cup)
• Starching down: Try cutting back on your portion of rice, pasta or noodles by just 1/4 cup. (Calories saved: 45 – 60)
• Lightening your coffee: Use 2 tablespoons of whole milk rather than 2 Tbsp half and half cream. (Calories saved: 20)
• Make baking healthier: Replace half of the fat in a recipe with applesauce. Per 1/2 cup, applesauce contains 90 calories, but butter or margarine contains a whopping 810 calories! (Calories saved: 720 calories per 1/2 cup!)
• The chips are down: Try a bag of baked chips instead of regular chips. (Calories saved: 70 per 2 oz bag)
• Go nuts: Measure out your nuts - they add up quickly! One ounce of nuts (about 23 almonds, 18 medium cashews, 18-22 mixed nuts, 15-20 walnut or pecan halves) are worth 100 - 200 calories. It is easy to eat more than this if you are not paying attention and measuring... (Calories saved: Lots!)
• Leaving behind: Why not leave 3-4 bites on your plate? You don't have to finish it all if you are full. (Calories saved: Varies)