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Cutting Fat And Calories Cut Down
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Cutting Fat And Calories Cut Down

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  • Most people think that when they begin to eat better to control their weight they will have to totally deprive themselves of all the foods they love to eat. I want to show you, that just by making some simple changes, you can cut significant amounts of fat and calories from your meals and snacks.
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    • 1. Cutting Fat and Calories Doesn’t Mean Starving Yourself Connie Crawley, MS, RD, LD The University of Georgia Cooperative Extension Service
    • 2. How Big are Your Portions? Drink size 1980 Drink size 2004 8 oz. 97 cal. 32 oz. 388 cal. 291 extra calories
    • 3. 1 pound = 3500 calories
    • 4. Do the math!
      • Give up one 32 ounce drink per day OR
      • Switch to diet drink or water
      • Lose 40 pounds in one year
    • 5. Which glass holds more fluid? =
    • 6. Eat Your Calories Don't Drink Them =
    • 7. The One Exception - Skim or Low Fat Milk
      • Research indicates those who consume the most dairy products are the leanest
      • Choose fat free and reduced fat dairy foods
    • 8. Other Dairy Foods to Choose
      • How much fat is in reduced fat cheese?
      • 6 grams vs 11 grams
      • Has half the calories
        • 40 calories/ounce
        • 110 calories/ounce
    • 9. Shred Cheese Don’t Cut into Chunks or Slices
    • 10. Buy Smaller Packages Small Large You'll eat 50% more
    • 11. Don’t overstock
      • Buy only the amount you need that week
      • Avoid large packages and 2 for 1 sales of high calorie, low nutrient foods
    • 12. Skip the Buffets
      • Variety encourages us to eat more
      • If must eat at buffets, survey first and choose only the special items
      • Small portions on small plates
      Second Helping Never as Good
    • 13. Keep Temptation Food Out of Sight
      • Best – Don’t buy at all
      • Next best – Hide away out of sight
      • Put out of reach – Not on the desk or near the TV or computer
    • 14. Keep Healthy Food Visible
      • Keep healthy foods ready to eat
      • Store in clear containers
      • Put in easy reach
    • 15. Eat Breakfast
      • Kick starts the metabolism
      • Prevents mid-morning slump
      • Discourages empty snacks late in the day
    • 16. Cut the Extras
      • 1 tablespoon of butter
      • 1 tablespoon mayo
      • 1 tablespoon dressing
      • 110 calories
      • 100 calories
      • 100 calories
    • 17. Substitute Lower Fat Products
      • Reduced fat cream cheese saves 15 calories
      • Fat free sour cream saves 20 calories
      • Low free cottage cheese saves 40 calories
    • 18. You Could Be a New Person
    • 19. In Summary
      • Eat your calories – don’t drink them
      • Use tall, thin glasses
      • Drink at least 3 servings of skim or low fat milk
      • Shred cheese
      • Keep portions small
      • Don’t overstock
      • Skip buffets
      • Make it hard to see temptation foods
      • Eat breakfast
      • Cut the extras
      • Use low fat substitutes