How to cut 100's of Calories

July 2007 – FITNESS MAGAZINE

1.        Scramble Your Breakfast Routine –
Start your morning with one-half cup of Egg Beaters. They’re just 60 calories, fat-free and packed with
protein and vitamins. And they contain no cholesterol.

2.        Eat Until You’re HARA HACHI BU -
This Japanese term means “eat until you’re 80% full.” It’s calorie-saving strategy used by the Okinawans,
who have one of the lowest rates of heart disease, cancer and stroke- and one of the highest life
expectancies- of any population in the world. Stop eating when you feel only slightly full; within 15 minutes,
you should be satisfied.

3.        Spray Calories Away –
Avoid a heavy hand with cooking oil: Use a sprayer like Misto (misto.com) or an olive- or canola-oil spray
from Pam. A two-second spritz is roughly one-half teaspoon of oil- 100 calories fewer than the three
teaspoons that could end up in your frying pan.

4.        Fill Up On Fiber Midday –
Munch on cereal for a hearty snack. Choose a healthy type, such as bran flakes. Add one-third cup of
antioxidant-rich blueberries and you’ll rack up a just 148 calories (without milk)

5.        Speak Up –
When you eat out. “Ask for foods mad with low-cal cooking methods, such as poached instead of fried,”
says Lisa Young, R. D., Ph.D., FITNESS advisory board member and author of The Portion Teller Plan.
That alone could save you 100 calories a dish.

6.        Eat Slowly –
Research shows that college women who wolfed down their pasta in nine mintues consumed 67 more
calories than when they savored their meal for about three times as long. “Eating mindfully gives you a
chance to realize you’re full,” says Barbara Rolls, Ph.D., a nutrition professor at Pennsylvania State
University and author of The Volumetrics Eating Plan. Do that at every meal and you could cut 200 calories
a day- or 21 pounds a year!

7.        Eat Lots of Whole Fruits –
You’ll get tons of nutrition for few calories. Try oranges, grapefruit, strawberries, bananas and grapes, says
Barbara Rolls. They’re loaded with vitamins and antioxidants, and they make great healthy portable snacks.
Bonus: Fruit is filled with fiber, which helps fill you up and keep you feeling satisfied longer.
8.        Downsize Your Snacks –
“Research shows the bigger the package, the more you’ll eat,” says Young. A whopping 45% more,
according to a study from Cornell University. Divvy up big bags of munchies into single serving sizes as
soon asyou get home from the store. Or buy 100-calories snack packs of your favorite treats, such as Oreo
Thin Crisps. Two regular Oreo cookies have 107 calories, and honestly, who can stop at just two?

9.        Start With a Salad –
Studies by Rolls show that people who munch on low-calorie, high-fiber foods like veggies and salad 15
minutes before a main course eat 64 to 107 fewer calories overall.

10.        Dress for Success –
Don’t sabotage your healthy greens by drowning them in high-fat dressings. For instance, two tablespoons
of Thousand Islands costs you nearly 100 calories more than reduced-fat Italian. “Always ask for dressing
on the side when eating out,” advises Young. Put just a little on your salad; you can always add a bid more
later if you need it.

11.        Wrap Your Sandwich
:Thin whole-grain tortillas have 60 – 80 fewer calories than two slices of hearty grain bread,” says Anne
VanBeber, R.D., Ph.D., a professor in the department of nutritional sciences at Texas Christian University in
Fort Worth, Texas. One to try: the 120-calorie La Tortilla Factory Whole Grain Wraps.

12.        Ask For What’s Not On The Menu –
Some restaurants offer small side orders, despite the fact that they’re not actually listed on the main menu.
Same goes for Starbucks, which will give you a “short” coffee if you ask. “Choosing from the child’s menu,
bringing half your entrée home or eating tow appetizers for your main course are other good ways to control
calories,” says Young.

13.        Take The Fat Out Of Your Frying Pan –
“Saute meats and vegetables in broth rather than oil or butter,” VanBeber recommends. Use two
tablespoons of broth instead of two tablespoons of olive oil and you’ll save more than 200 calories.

14.        Pump Up The Volume –
Eat plenty of fruits and vegetables, which contain lots of water, and you’ll consume 24% fewer calories a
day, according to a recent study in the American Journal of Clinical Nutrition. One easy trick: Throw a cup of
vegetables into your pasta and cut back on the noodles; you’ll get more nutrients and fewer calories.

15.        Cook More, Eat Less –
A study at the University of Texas found that female dieters took in an extra 226 calories and 10 grams of
fat on the days they ate out. That’s because restaurant portions are up to five times larger than in the past,
says Lisa Young. Make meals to eat throughout the week.

16.        Do More Baking –
Dry-heat cooking methods, such as broiling, baking and roasting meat, cut the fat, says VanBeber. For
instance, broiling salmon can slash 120 calories from the pan-fried version. And remove the skin from
chicken after it’s cooked. “You’ll retain moisture yet chop 40 calories and 6 grams of fat,” she explains.

17.        Slim Down Your Sandwich –
Switch from tuna packed in oil to tuna in water and you’ll save 73 calories. Bonus: A study found that people
who had fish for lunch at 75 fewer calories at dinner than those who had beef.