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Cutting Fat And Calories Cut Down

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Cutting Fat And Calories Cut Down

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

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