Eat This Not That

This last week I did something new. At least it was new for me. I got up at my mom's group and talked in front of nearly 60 women about nutrition! I have learned tons of information that has helped get me to where I am today: healthier, happier and skinnier. Because of all of that I can't help but want to share it with everyone. I was offered the opportunity to do so for our last meeting, if my topic was among those chosen to be shared. Low and behold my feature entitled, "Eat This, Not That" was picked! So with the help of my wonderful husband we set about compiling a list of commonly eaten foods and healthier alternatives. I showed how making simple, small changes to your daily diet can add up to big changes on the scale. So I thought that I would share those changes with you. I hope that you find this list helpful and can see how easy it can be start on the road to a healthier you.

Eat This Not That

Healthier Options for Common Foods

And Their Exchanges

4 oz. 93% lean ground beef = 170 cal.

4 oz. lean ground turkey = 120 cal saving of 50 calories

Spaghetti pasta 1 cup = 221 cal

*Whole Wheat spaghetti pasta = 174 cal savings of 47 calories

Hidden Valley Ranch Salad Dressing 2 Tbls.=140 cal.

Hidden Valley Ranch Salad Dressing 2 Tbls. = 174 cal. savings of 60 calories

Milk whole 146 cal

1% 102 cal savings of 44 calories switching to Lowfat

Non fat 83 cal savings of 19 calories switching to non fat

Almond 90 cal dietary preference

Soy 90 cal dietary preference

Baked chicken breast w/ skin = 193 cal.

Baked chicken breast w/o skin =140 cal. savings of 53 calories

Oatmeal Instant Apples and Cinnamon= 128 cal.

*Homemade with apples and cinnamon=92 cal. savings of 36 calories

Starbucks Coffee – Tall Grande Venti

White Hot Chocolate 310 420 520 (saving of 210 calories from Venti to Tall)

Hot Chocolate 230 290 380 ( savings of 150 calories from Venti to Tall)

Egg Nog Latte 370 460 610 (savings of 240 calories from Venti to Tall)

Iced Peppermint White Chocolate Mocha 200 260

Peppermint White Chocolate Mocha 340 440

Making changes like these could save you 309 calories in one day! Times that by 7 and you have 2,163 calories saved in 1 week.(not including calories from coffee).