Small Changes Make a Big Difference

Small Changes in Foods that You Eat Often can Save You Calories

You may be surprised by the number of calories that some of the “things” that you eat every day contain.  By replacing a few of them, you can save yourself calories and get a few steps closer to achieving your weight loss goals.

Common Choice (calories)	Calorie Saving Alternative (calories)	Calorie Savings
Butter (100 cal/ tbsp)	Butter Buds Sprinkles (5 cal/ tsp)	95 cal/ serving (95%)
Butter (100 cal/ tbsp)	Nutritional Yeast Seasoning (20 cal/ tbsp)	80 cal/ serving (80%)
Miracle Whip (40/ tbsp.)	Koops Horseradish Mustard (15 cal/ tbsp)	25 cal/ serving (63%)
Hellmans Real Mayonaise (90 cal/ tbsp.)	Koops Horseradish Mustard (15 cal/ tbsp)	75 cal/ serving (83%)
Hidden Valley Ranch Original (140 cal/ 2 tbsp)	Balsamic Vinegar (20 cal/ 2 tbsp)	120 cal/serving (86%)
Hidden Valley Ranch Original (140 cal/ 2 tbsp)	Newman’s Own Balsamic Vinaigrette (90 cal/ 2tbsp)	50 cal /serving (36%)
2% Milk (120 cal/ cup)	Silk Pure Almond Unsweetened (35 cal/ cup)	85 cal/cup (70%)
Carnation French Vanilla Creamer (35 cal/ tbsp)	2% Milk (7.5 cal/ tbs)	2.5cal/ tbsp (79%)
Carnation French Vanilla Creamer (35 cal/ tbsp)	Silk Pure Almond Unsweetened (2.2 cal/ tbsp)	3.8 cal/ tbsp (94%)

Don’t forget to consider serving size. It can be a big surprise to learn that you have to double or triple the nutrition content including calories of the foods you have been eating as they are packaged in multiple servings...

Please share your findings of interesting tips or “aha” moments about creative ways to save calories or foods that have surprised you about the number of calories they contain.

Gene test claims to show what diet works best

Diet not working? Blame your genes. That's the pitch behind a new test that claims to show whether people will do better on a low-fat or a low-carbohydrate weight loss plan.  http://www.usatoday.com/news/health/weightloss/2010-03-04-diet-gene_N.htm

RDs Weigh In


Tackling a Loved One's Eating Habits

(Holiday Nutrition) Permanent link

The holiday season is here and despite the fact that you have taken steps to get healthy you just can’t seem to get your family on board. How can you enjoy the holidays when you are watching your loved ones stuff themselves with unhealthy foods?
First, remember that no matter how hard we want to and how hard we try, we simply cannot control other people’s behavior, only our own.

People who aren’t adopting healthy behaviors generally fall into one of two categories, either the “I won’t” category or the “I can’t” category. Those in the “I won't” category don't think there is a problem with their behavior while those in the “I can’t” category may be aware there is a problem but feel it is too hard to change.

The best thing to do for those in the “I won’t” category is to offer understanding that they are not ready right now and let them know that if they ever are ready, you would be happy to help them get the education and support they need. Being judgmental or making them feel inadequate will only ruin your relationship with the ones you love.

For those in the “I can’t” category, you could try asking them some questions to find out what they think their barriers are and then let them think through some possible strategies — such as scheduling an appointment with a registered dietitian — to move past those barriers.

The key, no matter what the category, is listening and empathy. So, hard as it may be, accept your loved ones without lecturing or constantly nagging them about their bad health habits.

Also remember that just because they don’t want to change their behaviors doesn’t mean you have to contribute to them. Bring healthy dishes to pass when invited to their home or provide healthy meals when they come to yours.
In the meantime, continue being a healthy role model. Seeing someone they love and respect be healthy and happy may lead your loved ones out of the “I won’t” or “I can’t” category into “I might,” “I will,” or “I am.”

For more on this, check out this article at MSNBC: http://www.msnbc.msn.com/id/34108851/ns/health-fitness/