Low Calorie Substitutes
It takes three full weeks to get used to a new food taste or texture. But you do not have to make the switch to every new food all at once. Try the strategy described below:
Mix a small amount of a new food with a food currently eaten (the "old" food). Gradually, over time, increase the amount of the new food and decrease the amount of the old food in the mixture.
Use this technique to:
Switch to lower fat dairy products: For example, mix 1 quart of whole milk with 1 quart of 2% milk. Over the next days and weeks, gradually decrease the amount of whole milk in the mixture and increase the amount of 2% milk until only 2% milk is left. Try this same approach to switch to lower calorie yogurt, grated cheese, cottage cheese, sour cream or ice cream.
Introduce low calorie salad dressings, mayonnaise, soups, etc.
Introduce egg substitutes.When making omelets, scrambled eggs, cakes, etc., use one or more servings of egg substitute for one or more of the eggs. A cheap version of one egg substitute is one egg white.
DO NOT RUSH when using the above technique! Most children and adults make dietary changes in stages. It is better to move slowly and succeed than move too quickly and fail.
Be creative with the gradual mixing technique! Use it whenever and wherever you can to reduce calories, even just a little.
LAST...not every food must be a low calorie food! Switch to the low calorie foods that work for you and your family. Enjoy other foods in moderation.
|Eggs 1 egg = 75 cals||Egg substitute ¼ cup egg substitute = 25 - 30 cals|
|Whole milk 1 cup (8 oz) = 150 cals||2% Milk 1 cup = 120 cals|
|2% Milk 1 cup = 120 cals||1% Milk 1 cup = 100 cals|
|1% Milk 1 cup = 100 cals||Fat free milk 1 cup = 90 cals|
|Regular mayonnaise 1 TB = 100 cals||Light or low fat mayonnaise 1 TB = 25 cals|
|Italian salad dressing 1 TB = 70 cals||Light or low fat dressing 1 TB = 25 cals|
|Regular ranch dressing 1 TB = 85 cals||Low fat ranch dressing 1 TB = 30 cals|
|Sausage, pepperoni, salami
1 Italian sausage link = 215 cals
1 slice pepperoni or salami = 40 cals
|Lean ham, 98% - 100% fat free
1 slice = 20 cals
1 small doughnut = 200 cals
1 small biscuit = 125 cals
|Toast, English muffins
1 slice toast = 60 - 80 cals
1 English muffin = 120 cals
|Regular potato chips 1 oz = 150 cals||Pretzels 1 oz = 100 cals
Baked potato chips 1 oz = 55 cals
|Regular ground beef 1 oz = 83 cals||Extra lean ground beef 1 oz = 71 cals|
|Cals = Calories|