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  • 1. It’s the Little Things that Count: Quick & Easy Ways to Cut Calories and Make Smarter Choices Presented by: Cindy Mann, HHC Brought to you by:
  • 2. Objectives
    • Baby steps = Big Rewards
  • 3. Topics
    • Let’s talk calories
    • Mindful eating
    • Substitutions at each meal
    • Restaurant tips
    • Know what can derail you
    • Make a plan
  • 4. Small Changes Add Up
    • Basics of calorie counting: To lose weight, you must burn more calories than you take in.
    • How many calories do you need?
    • How will you track them?
  • 5. Small Changes Add Up
    • There’s an App for that!
    • Calorie Tracker
    • Lose It
    • 40-30-30
    • My Fitness Pal
    • Calorie Counter
    • SparkPeople.net
  • 6. Practice “Mindful” Eating
  • 7. Practice Mindful Eating
    • Let’s try it!
  • 8. Breakfast
    • Switch out white bread for fiber filled whole wheat bread, and add some strawberry jam or almond butter
    • Craving a bagel? Only eat half , share the other half with a coworker or family member
    • Try your coffee without all the cream and sugar, or just go with an espresso!
    • Eat your cereal, granola, or yogurt in a smaller bowl
    • Have you tried Greek yogurt ?
    • Substitute egg whites for whole eggs
    • Source: Women’s Health Magazine
  • 9. Lunch
    • Leave the cheese out of your sandwich, add in lots of veggies
    • Slather your bread with mustard rather than mayo and save 80 calories per tablespoon.
    • Pass up croutons at the salad bar. (If out to eat, say hold the croutons. If they aren’t even on your plate you won’t be tempted)
    • Measure out your dressing , you may not need as much as you think you do! Or do the “dip and bite.”
    • Take your iced tea unsweetened .
    • Go for veggie-topped thin crust pizza.
    • Stuff chicken salad into a whole-wheat pita instead of between slices of multigrain bread.
    • Go for broth-based soups rather than anything cream based.
    • Go bunless—shed your hamburger roll.
    • In the mood for a quesadilla? Make it with two
    • 6-inch corn, not flour, tortillas .
    • Source: Women’s Health Magazine
  • 10. Snack
    • Drink sparkling water instead of soda.
    • Move your stash of Hershey's Kisses at least 6 feet away from your desk—you'll dip in half as often.
    • Drain the heavy syrup from your can of fruit cocktail and then rinse the fruit with water before digging in.
    • Have 1/2 cup of fresh grapes instead of that little snack box of raisins.
    • Lay off the Lay's Classic potato chips and have a handful of Rold Gold pretzels.
    • Munch on a bag of Orville Redenbacher's Smart Pop Kettle Korn, not Movie Theater Butter.
    • Source: Women’s Health Magazine
  • 11. Happy Hour
    • Nurse a single glass of wine instead of downing 2 beers.
    • Ask for your cocktail in a highball glass . Bartenders pour an average of 20 percent less liquid into taller tumblers, so you'll swig less per round.
    • Drizzle extra hot sauce , not blue cheese or ranch dressing, on your wings.
    • Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruit drinks tend to be made with bottled mixers that contain added sugar and syrups.
    • Blending your own? Have a daiquiri, not a piña colada.
    • Sip a glass of water between drinks —pacing yourself can help you cut back by a glass or more.
    • Dip your nachos in salsa rather than guacamole.
    • Source: Women’s Health magazine
  • 12. Dinner
    • Substitute nonfat Greek yogurt for a serving of sour cream.
    • Use chicken broth (low-sodium is best) instead of oil to sauté meat and veggies.
    • Making homemade mac 'n cheese? Cut 2 tablespoons of butter from the recipe.
    • Replace the oil or butter in cakes with Sunsweet Lighter Bake prune-and-apple mixture or any brand of unsweetened applesauce .
    • Next time you make meatballs, meatloaf, or burgers, go half-and-half with ground beef and turkey.
    • When preparing packaged foods that call for butter or oil, like rice and stuffing, use a broth instead.
    • Swap low-fat cottage cheese for whole-milk ricotta when you make lasagna or stuffed shells.
    • Source: Women’s Health Magazine
  • 13. Dessert
    • Stop eating when you hit the crust . The edges and bottoms of baked goods are especially caloric because they absorb the butter used to grease the pan.
    • Fill your bowl with sorbet instead of ice cream—you can have an extra 1/2 cup of the former and still slash calories.
    • Next time a cocoa craving hits, ditch the dish of chocolate ice cream (about 3/4 cup) for a Fudgsicle.
    • Have sugar-free Jell-O instead of pudding. Better your nighttime treat jiggle than your thighs.
    • Go ahead and have that piece of birthday cake—just scrape off the chocolate frosting first.
    • Eat 5 meringue cookies instead of 2 chocolate chip ones.
    • Pass on the à la mode and savor that brownie au naturel.
    • Can the cone. Have your ice cream in a bowl.
    • Top your dessert with 1/2 cup of fresh berries instead of 2 tablespoons of chocolate syrup.
    • Source: Women’s Health Magazine
  • 14. When Out to Eat
      • Choosing A Restaurant
      • The Bread Basket
      • Nutrition Information
      • Beware of Buzz Words
      • Be the First to Order
      • Make Special Requests
      • Practice Portion Control
      • Drinks
  • 15. Parties/Social Gatherings
    • Make a plan before you get to the party
    • Help yourself to the healthy hors d’oeuvres first
    • Don’t chat within reach of the food table
    • Live healthy the day of the party/event
      • (exercise, drink plenty of water, have a healthy snack before, etc)
    • Recruit a “ buddy ” to keep you honest and accountable
    • Find just one dessert you REALLY want and let yourself try it, but practice portion control. Avoid taking a tasting tour of the dessert table!
    • If possible, try to stop eating by 7PM to give your body time to burn off those calories before bed.
  • 16. Know what can derail you
  • 17. Know what can derail you
    • Kids, spouse, friends, family
    • Getting home too late
    • Not having a plan
    • Tired
    • Thinking healthy food is boring
    • Wanting to treat yourself
    • Girl Scout Cookie time
    • Happy Hour
    • Valentine’s Day
    • Late night snacking
  • 18. Know what can derail you…
    • Kids, spouse, friends, family
    • Getting home too late
    • Not having a plan
    • Tired
    • Thinking healthy food is boring
    • Wanting to treat yourself
    • Girl Scout Cookie time
    • Happy Hour
    • Valentine’s Day
    • Late night snacking
    • And have a plan of attack!
  • 19. YOUR Plan
    • Pick your first baby step
    • Write your goal
    • Decide on your reward
    • Repeat each week with a new step
  • 20. Additional Support: Wellness Coaching
    • A free and confidential benefit to help you achieve your personal wellness goal
    • Support & Accountability, a Coach can help you:
    • 1. identify an appropriate wellness goal
    • 2. create an action plan
    • 3. give you expert guidance
    • Consultation & Resources, examples include:
    • • Nutrition strategies to lose weight
    • • Guidance on beginning a fitness program
    • • Tips for reducing your stress
    • • Help in understanding your health
    • 1-877-252-8550
  • 21. Thank You
    • Please take a moment to complete the evaluation form provided, your input is appreciated.