This document provides quick and easy ways to cut calories and make smarter food choices through small substitutions and changes. It recommends tracking calories using apps, practicing mindful eating, and making minor substitutions like using mustard instead of mayo or Greek yogurt instead of sour cream. When dining out or at social events, it suggests requesting smaller portions or healthier options and having a plan to stay on track. It also notes potential derailers like holidays or late nights and stresses having a plan of attack.

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

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