Senior And Life Solutions, Inc.

Nutrition

50 Easy Ways to Cut 100 Calories
By Emily Vale, SparkPeople

Beverages

1. Split a 20 oz. bottle of regular soda with a friend. Save 120 calories!

2. Drink 1 cup of diet soda instead of 1 cup of regular soda. Save 97 calories!

3. Swap a 12-oz. glass of whole milk for skim milk. Save 96 calories!

4. Drink two 12-oz. light beers this weekend instead of two regular beers. Save 100 calories!

5. Instead of 1 cup of prepared lemonade, try 1 cup of a sugar free variety. Save 103 calories!

6. Eat a medium orange instead of drinking 12 oz. of fresh orange juice. Save 106 calories!

7. Prepare your coffee with 4 oz. of fat-free half and half instead of regular half and half. Save 88 calories!

8. Enjoy 5 oz. of chocolate milk instead of 5 oz. of a chocolate milkshake Save 110 calories!

Breakfast

9. Spread your whole grain waffles with 2 tablespoons of maple syrup instead of 1 tablespoon of margarine or butter. Save 110 calories!

10. Top your whole grain bagel with 1.5 oz of fat-free cream cheese in lieu of regular. Save 108 calories!

11. Try 1 oz. of maple turkey bacon instead of maple (pork) bacon. Save 118 calories!

12. Ditch the glazed donut and eat a bagel instead. Save 93 calories!

13. Eat 3/4 cup oatmeal instead of a 1-1/2 cups of oatmeal. Save 97 calories!

14. Substitute 3 oz. of turkey sausage for a serving of pork sausage. Save 120 calories!

15. Grab a small bagel instead of a medium bagel. Save 99 calories!

Snacks and Sides

16. Dip 1 cup celery into your favorite salsa or hummus instead of 1 oz. of tortilla chips. Save 125 calories!

17. Eat an entire medium apple instead of a small (5 oz.) candy apple. Save 118 calories!

18. Snack on 1 oz. of baked potato chips instead of regular chips. Save 90 calories!

19. Better yet, eat 2 oz. pretzels instead of the same size portion of potato chips. Save 94 calories!

20. Bake 2 oz of oven fries in lieu of 2 oz. of fast food fries. Save 88 calories!

21. Forgo a 6-oz portion of potato chips and nosh on 6 oz. of tortilla chips instead. Save 96 calories!

22. Say no to 1 oz of deep-fried onion rings and instead enjoy 1 oz. of grilled onions with your meal. Save 92 calories!

23. Try 1.5 oz. of fresh grapes instead of 1.5 oz. of raisins. Save 98 calories!

24. Enjoy a healthy 8-oz. baked potato instead of 8 oz. of French fries. Save 104 calories!

25. Choose 3 oz. of mozzarella cheese for your sandwich instead of Swiss cheese. Save 108 calories!

26. Swap 1 cup of canned pineapple in heavy syrup for crushed pineapple in water. Save 119 calories!

Lunch and Dinner

27. Cut a 6 oz. steak in half and take the other portion home for another meal. Save 111 calories!

28. Order a skinless chicken breast instead of chicken with skin. Save 102 calories!

29. Substitute a fat-free beef hot dog for a regular beef hot dog. Save 104 calories!

30. Build a sandwich with1.5 oz. of deli turkey breast instead of an equivalent of hard salami. Save 119 calories!

31. Instead of 6 oz. of crispy fried chicken with skin, eat 6 oz. baked chicken with skin. Save 102 calories!

32. Choose a slice of thin crust pizza over thick crust pizza. Save 106 calories!

33. Add vegetable toppings to your pizza order and say no to pepperoni. Save 100 calories!

34. Forget broccoli cheddar soup. A 7-oz portion of vegetable soup is better. Save 119 calories!

35. Enjoy 12 oz of steamed rice (choose brown rice when possible) as an alternative to fried rice. Save 96 calories!

36. Unwrap your 13-inch tortilla wrap and make a sandwich on a 3-oz. whole grain bagel instead. Save 96 calories!

37. Eat only half of your hamburger or sandwich bun. Save 100 calories!

Condiments and Sauces

38. Dip your salad in a side of ranch dressing (2 tsp.) instead of pouring 2 Tbsp of dressing on the salad. Save 97 calories!

39. Skip the 5 oz. of Alfredo sauce and eat a whopping 7 oz. of marinara sauce. Save 129 calories!

40. Add flavor to vegetables with 3 oz. of hot sauce—not 1 oz of bleu cheese dressing. Save 117 calories!

41. Top your salad with 1.5 oz. reduced-fat Italian dressing instead of regular. Save 96 calories!

42. Try either cheese or croutons on your salad—not both Save 72-116 calories!

43. Instead of 3 oz. of regular sour cream, use a fat-free variety. Save 120 calories!

44. Use 2 Tbsp reduced-fat light mayonnaise instead of regular mayonnaise. Save 102 calories!

Sweets and Desserts

45. Serve ice cream in a dish instead of a waffle cone. Save 121 calories!

46. Try a healthier peanut granola bar instead of a peanut candy bar. Save 94 calories!

47. Finish dinner with 1 cup of low-fat frozen yogurt instead of regular ice cream. Save 121 calories!

48. Substitute 5 oz. of apple pie, with 5 oz. of baked apple crisp. Save 85 calories!

49. Instead of 4 oz. of regular chocolate pudding, enjoy a sugar-free portion. Save 92 calories!

50. Leave that 1/2 cup of strawberry ice cream in the freezer. Enjoy 1/2 cup of fresh strawberries topped with 2 Tbsp of fat-free whipped cream as an alternative. Save 102 calories!

Cutting 100 calories here and there is an easy way to form healthier eating habits without feeling deprived or hungry. With just a few of these tricks up your sleeve, you’ll be on your way to reaching your goals in no time!

USDA and HHS Announce New Dietary Guidelines to Help Americans Make Healthier Food Choices and Confront Obesity Epidemic
WASHINGTON, Jan. 31, 2011 — Agriculture Secretary TomVilsack and Secretary of the Department of Health and Human Services (HHS) Kathleen Sebelius today announced the release of the 2010 Dietary Guidelines for Americans, the federal government's evidence-based nutritional guidance to promote health, reduce the risk of chronic diseases, and reduce the prevalence of overweight and obesity through improved nutrition and physical activity.
Because more than one-third of children and more than two-thirds of adults in the United States are overweight or obese, the 7th edition of Dietary Guidelines for Americans places stronger emphasis on reducing calorie consumption and increasing physical activity.
“The 2010 Dietary Guidelines are being released at a time when the majority of adults and one in three children is overweight or obese and this is a crisis that we can no longer ignore,” said Secretary Vilsack. “These new and improved dietary recommendations give individuals the information to make thoughtful choices of healthier foods in the right portions and to complement those choices with physical activity. The bottom line is that most Americans need to trim our waistlines to reduce the risk of developing diet-related chronic disease. Improving our eating habits is not only good for every individual and family, but also for our country.”
The new 2010 Dietary Guidelines for Americans focus on balancing calories with physical activity, and encourage Americans to consume more healthy foods like vegetables, fruits, whole grains, fat-free and low-fat dairy products, and seafood, and to consume less sodium, saturated and trans fats, added sugars, and refined grains.
“Helping Americans incorporate these guidelines into their everyday lives is important to improving the overall health of the American people,” said HHS Secretary Sebelius. “The new Dietary Guidelines provide concrete action steps to help people live healthier, more physically active and longer lives.”
The 2010 Dietary Guidelines for Americans include 23 Key Recommendations for the general population and six additional Key Recommendations for specific population groups, such as women who are pregnant. Key Recommendations are the most important messages within the Guidelines in terms of their implications for improving public health. The recommendations are
intended as an integrated set of advice to achieve an overall healthy eating pattern. To get the full benefit, all Americans should carry out the Dietary Guidelines recommendations in their entirety.
More consumer-friendly advice and tools, including a next generation Food Pyramid, will be released by USDA and HHS in the coming months. Below is a preview of some of the tips that will be provided to help consumers translate the Dietary Guidelines into their everyday lives:
• Enjoy your food, but eat less.
• Avoid oversized portions.
• Make half your plate fruits and vegetables.
• Switch to fat-free or low-fat (1%) milk.
• Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers.
• Drink water instead of sugary drinks.
This edition of the Dietary Guidelines comes at a critical juncture for America’s health and prosperity. By adopting the recommendations in the Dietary Guidelines, Americans can live healthier lives and contribute to a lowering of health-care costs, helping to strengthen America’s long-term economic competitiveness and overall productivity.
USDA and HHS have conducted this latest review of the scientific literature, and have developed and issued the 7th edition of the Dietary Guidelines for Americans in a joint effort that is mandated by Congress. The Guidelines form the basis of nutrition education programs, Federal nutrition assistance programs such as school meals programs and Meals on Wheels programs for seniors, and dietary advice provided by health professionals.
The Dietary Guidelines, based on the most sound scientific information, provide authoritative advice for people 2 years and older about how proper dietary habits can promote health and reduce risk for major chronic diseases.
The Dietary Guidelines aid policymakers in designing and implementing nutrition-related programs. They also provide education and health professionals, such as nutritionists, dietitians, and health educators with a compilation of the latest science-based recommendations. A table with key consumer behaviors and potential strategies for professionals to use in implementing the Dietary Guidelines is included in the appendix.
The 2010 Dietary Guidelines is available at www.dietaryguidelines.gov.
For more information on dietary guidelines, see www.health.gov/dietaryguidelines and www.healthfinder.gov/prevention
USDA is an equal opportunity provider, employer and lender. To file a complaint of discrimination, write: USDA, Director, Office of Civil Rights, 1400 Independence Ave., SW, Washington, DC 20250-9410 or call (800) 795-3272 (voice), or (202) 720-6382 (TDD).