10 Easy ways to Cut Calories

1. Read labels before you buy

You’ll be astounded at how many calories some foods contain.
Don’t just check out the amount per 1oz or per 100g but the
amount the whole package contains and think about how much of it
you would normally eat. Then decide whether to leave it on the
shelves or take it home to add to your waistline.

2. Use low fat dairy foods

Choosing low fat does not always reduce calories. Many foods are
pumped with sugar or thickeners to make up for the lack of fat.
However, low fat dairy products do usually offer substantial
calorie reduction over their full-fat counterparts and, with
most, there is little difference in taste or texture. This was
not always the case. If it’s a while since you tried low fat
cheese for example you’ll find it much improved!

3. Eat more vegetables

Instead of making meat the main event in your meal pile your
plate high with veggies or salad. In general you should be
looking to fill at least half your plate with these. Add
vegetables to soups and stews to increase bulk without adding
much to the calorie count. Stir fries and curries are also great
for making a little meat and a lot of vegetables into a
delicious meal.

4. Watch your portion sizes

Take note of the serving size on packaging and follow the
guidelines by measuring out your food. Take care especially with
snack foods and baked goods. Take a serving size out of the
packet and put the rest away. For home cooked meals, a piece of
meat should be about the size of a standard deck of cards not
half an ox and a meal (excluding any separate servings of
vegetables or salad) should be about the size of two clenched
fists. You can always have more veggies if that doesn’t fill you
up.

5. Eat at home

Restaurants and fast food places make it their business to get
you to eat more food than you really need. That’s how they make
their money after all. Instead, eat fast simple food at home.
You can control what you serve. You can control how you prepare
it. You can control your portion sizes. When you eat at home you
choose exactly what and how much you eat.

6. When you do go out

Choose restaurants which serve healthy food and choose the
healthiest dishes you can find on the menu or ask for something
healthy to be prepared for you. You can request a smaller
portion or a kid’s size or eat a couple of starters instead of a
massive main course. Choose dishes prepared under the grill and
with tomato-based rather than cream-based sauces. If you must
have something sweet after your meal have coffee and a chocolate
or two in place of dessert.

7. Cut down on alcohol

There are a huge number empty calories in alcoholic drinks. If
you drink a lot it can really pile on the pounds. And then as
often as not you’ll end up snacking on peanuts or other high
calorie nibbles along with your drink. A huge added danger with
alcohol is that it lowers your inhibitions, mysteriously
dissolving your willpower and making healthy eating the last
thing on your mind.

8. Choose your snacks with care

It makes sense to eat something about every three hours so that
you don’t get too hungry and make poor food choices at meals,
grabbing a hamburger and fries because you let yourself go too
long without eating. But choose your snacks wisely because those
calories can mount up. It’s best to snack on fruit or chopped
vegetables if you can or maybe a cracker or two and not overload
on calories with potato snacks and chocolate.

9. Cooking not baking

There’s nothing like a baking session for piling on the pounds
is there? Because you never bake just for others or eat just one
serving do you? Turn your culinary talents to serving up
delicious healthy main meals instead. Take pride in your
fantastic lunches and dinners and not in your double-choc chip
cookie recipe.

10. Plan your food

Use low-calorie and healthy cookbooks to plan your food with
care each week before you go shopping. You’ll be less tempted by
food you don’t need in the shops if you have a list and as
you’ll know exactly what’s for dinner each evening, you won’t
ever have to send out for pizza!

Copyright 2005, Janice Elizabeth Small

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