Every Calorie Counts


The goal of a healthy meal plan is to have your foods consist of the most flavor and health benefits for the least amount of calories.  The chart below is a great example of how just making small changes can you save you a few hundred calories at the end of the day.  Many of the changes will go unnoticed by your taste palette, but your waist line will love them!
INSTEAD OF THIS: EAT THIS:
1 tbsp. butter: 102 calories 1 tbsp. Smart Balance Omega 3 With Extra Virgin Olive Oil Buttery Spread: 60 calories
Cup of skim milk: 91 calories Cup of Silk Unsweetened Original Almondmilk: 30 calories
6 oz. Chobani Blueberry Greek Yogurt:140 calories 6 oz. Chobani Vanilla Greek Yogurt: 120 calories
1 tbsp. strawberry preserves: 50 calories 2 large strawberries, sliced: 12 calories
1/4 cup Bear Naked Fruit & Nut Granola:140 calories 1/4 cup Cascadian Farm Organic Fruit & Nut Granola: 70 calories
2 tbsp. Annie's Organic Goddess Dressing:120 calories 2 tbsp. Annie's Gingerly Vinaigrette Dressing:40 calories
1/4 cup raisins: 123 calories 15 grapes: 51 calories
2 slices whole wheat bread: 200 calories 1 whole wheat wrap: 130 calories
1 oz. slice of cheddar cheese: 113 calories 1 oz. slice of part-skim mozzarella cheese: 72 calories
4 oz. beef patty: 319 calories 4 oz. turkey patty: 150 calories
1/2 cup Ben and Jerry's Vanilla Ice Cream: 230 calories 1/2 cup Stonyfield Farm Gotta Have Vanilla Organic Frozen Yogurt: 100 calories
Chart Source: Thinkstock
Photo Source: Diet Doctor

Source: Thinkstock

Diets Don't Work!


If we put as much time and energy into our long-term weight management goals as we do into “quick-fix, fad diets” we would all be successful!


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