Low Calorie Food & Desserts
Dieting doesn't have to mean deprivation. You can eat a wide variety of low-calorie foods and still enjoy tasty meals and even dessert. By sticking with the lower-calorie choices most of the time, you'll be able to enjoy the occassional splurge--such as the definitely calorie-laden hot fudge sundae--without feeling guilty or gaining weight. With a few simple principles in mind and some suggestions for low-calorie dishes, you'll be on your way to lighter eating. Does this Spark an idea?
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Plants are Prime
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If plant-based meals make up the mainstay of your diet, you'll eliminate a lot of dietary fat and calories. You will also simplify your meal-planning. If this sounds like deprivation, think again. We're fortunate to enjoy access to a wide variety of fruits and vegetables year-round in our country. For the best flavor, choose locally grown fruits and veggies whenever possible--it's also better for the environment. An example of a plant-based meal would be a salad with mixed greens, tomatoes and a small amount of salad dressing, baked squash, corn on the cob, and a small protein dish: fish, poultry or meat substitute.
Protein: Portion Control is Key
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It's easy to pack on the pounds if you don't watch your serving sizes, especially when it comes to meat. A 16-ounce steak will "cost" you 650 calories! While we do need to include protein in a healthy diet, most people can cut back on the size of their portions and still get all the nutrition they need. The rule of thumb is this: one serving of meat should be no larger than the size of a deck of cards. That would be approximately 3 to 4 ounces, the size recommended by the American Cancer Society.
And, when it comes to calories, all protein is not created equal. Turkey and fish are lower in calories than pork or beef, and meat substitutes, such as tofu, are generally quite low in calories and high in protein, making them a good choice for people who are watching their weight.
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Bread: Friend or Foe?
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While a few diet "experts" view bread as a villain to be avoided at all costs, most health experts consider bread, especially whole grain bread, to be a necessary part of a healthy diet. Whole grains provide fiber and help you feel full, so do include whole wheat bread in your diet. Just check the label on the package--some breads contain up to 130 calories a slice, while others are just 70 or 80. Choose the lower-calorie options and save 60 calories a day. That's a savings that adds up fast.
Dairy: The Light Choice
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Do include dairy products in your diet for needed calcium and other nutrients, but choose the low-fat versions. One cup of whole milk contains 147 calories, while 2% has 122 calories and skim milk just 91. That's a 50+ calorie difference between the highest and the lowest types: if you drink three glasses of milk daily, you can save more than 150 calories a day by making the "light" choice.
Don't Forget Dessert
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Lest you feel truly deprived, you'll want to include dessert in your diet plan. Not all desserts are full of fat and calories; on the contrary, you can enjoy a variety of sweet treats and still keep your calorie count low. Try sugar-free Jello with strawberries and whipped topping, a delicious dessert with less than 100 calories per serving. Or have a bowl of fresh, seasonal fruit, such as peaches, blueberries or raspberries, lightly sugared and still less than 100 calories. Low-fat yogurt comes in many different flavors and has just 100 calories for one container.
Or, as suggested by the editors of "Fitness" magazine, try some Chocolate Mousse: In a mixing bowl, whip chilled premade low-fat or fat-free chocolate pudding on high speed until light and fluffy. Serve in a fancy glass dish or wineglass, topped with a squirt of whipped cream and dark chocolate shavings.
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