Posted on: Wednesday, June 8, 2005

SHAPE UP
Eat better, a little bit at a time

By Charles Stuart Platkin

When we try to lose weight, the first thing we do is to look to overhaul our entire lives. We empty our refrigerators and kitchen cabinets — tossing anything and everything that keeps us on the fat track.

But the reality is if you could make small, modest lifestyle changes, we would have a much better chance of losing and maintaining our weight. In fact, research has shown that by cutting just 100 calories a day from what you are eating, you can lose 10 pounds in one year.

You might say, "Ten pounds over one year is nothing." But 10 pounds is a lot if we do it year after year and you don't have to suffer during the process. By the way, there's no trick here — just do the math. Since 3,500 calories equals about a pound, 100 calories per day is 36,500 calories per year, which translates to just over 10 pounds.

This means that simply replacing foods in your diet with low-fat, low-calorie versions is a good way to begin making modest changes. However, keep in mind that dieting is not a license to eat additional low-fat, low-calorie foods; it's substituting for present food choices that makes the difference.

So how do you find out where to cut these "100 calories"? To start, we need to audit our food choices on a daily basis. Keep track of what you normally eat for a few days. Then, take a look at some of the little things that you could cut out without "suffering" very much. Make sure it adds up to at least 100 calories as an initial goal, and you're on your way.

Need some ideas? Here are some tips on getting a head start in cutting 100 calories or more (remember — you need to review things in your own life and come up with what works for you):

• Instead of: 1/2 cup premium chocolate ice cream such as Haagen Dazs, 270 calories.

Try: 1/2 cup of Dreyers/ Edy's chocolate ice cream, 150 calories.

Save: 120 calories.

... Or better yet: 1/2 cup of chocolate frozen yogurt, 110 calories.

Save: 160 calories

• Instead of: A garden salad with croutons, cheese and full-fat salad dressing, 390 calories.

Try: Salad with croutons and full-fat salad dressing without cheese, 280 calories.

Save: 110 calories.

... Or better yet: A garden salad with a small dinner roll and reduced-fat salad dressing, without cheese or croutons, 200 calories.

Save: 190 calories.

• Instead of: Slice of thick-crust pepperoni pizza and a 16-ounce soda, 500 calories.

Try: A slice of thick-crust cheese pizza and a 12-ounce soda, 370 calories.

Save: 130 calories.

... Or better yet: Slice of thin-crust cheese pizza, a 12-ounce diet soda, 230 calories.

Save: 270 calories.

• Instead of: 1 Dunkin' Donuts glazed cake doughnut, 270 calories.

Try: 1 Dunkin' Donuts glazed yeast doughnut, 180 calories.

Save: 90 calories

... Or better yet: 3 Dunkin' Donuts glazed Munchkins, 120 calories.

Save: 150 calories.

• Instead of: 3 Oreo Double Stuff cookies (210 calories) with 1 cup of whole milk (150 calories), 360 calories total.

Try: 3 Oreo cookies (160 calories) with 1 cup 2-percent milk (120 calories), 280 calories.

Save: 80 calories.

... Or better yet: 3 Reduced Fat Oreo cookies (140 calories) with one cup of skim milk (80 calories), 220 calories total.

Save: 140 calories.

• Instead of: Apple pie (300 calories) and ice cream (270 calories), 570 calories total.

Try: Same pie with frozen yogurt (100 calories), 400 calories total.

Save: 170 calories.

... Or better yet: Same pie with 2 tablespoons whipped cream (30 calories), 330 calories total.

Save: 240 calories.

Charles Stuart Platkini is a nutrition and public-health advocate.