AREAS OF INTEREST: FAT, SUGAR, CONDIMENTS, PRODUCTS, EATING, DIET, FAT LOSS, WEIGHT LOSS.
by: Tom Seabourne Ph. D
Training my taste buds to accept low-fat, low-sugar food items was easy in comparison to weaning myself off whole milk, soft drinks, and Koolaid. I changed from whole milk to skim milk, from Cokes to diet Cokes, and from Koolaid to sugar-free Koolaid. And now I drink water most of the time. When I crave something sweet I eat small portions of Blue Bell Free ice cream, graham crackers, animal crackers, fig newtons, or a variety of other low-fat products.
You can replace butter with powdered butter or Liquid Butter Buds. Instead of high-fat cheese use fat-free cheese such as Alpine Lace. Use ninety-seven percent fat-free Hormel hot dogs rather than eighty-five percent fat-laden hot dogs. Instead of mayonnaise, use Kraft Free mayonnaise, or mustard. Sour cream may be replaced with low-fat cottage cheese or non-fat yogurt. Munching on greasy chips can be replaced with the crunch of pretzels, popcorn, or Guiltless Gourmet chips. Eat nonfat salad dressings and non-fat ice cream. Use evaporated skim milk rather than cream. If you are in a hurry, mix up a meal replacement product or microwave a snack and eat it on your way out the door.
BETTER FAST FOOD CHOICES
Wendy’s Baked Potato: 270 calories, less than one gram of fat.
Arby’s Light Roast Turkey Deluxe: 249 calories, 4 fat grams.
Jack In The Box Chicken Fajita Pita: 292 calories, 3 fat grams.
Hardee’s Grilled Chicken Sandwich: 310 calories, 3 fat grams.
McDonald’s Apple Bran Muffin: 180 calories, less than 1 fat gram.
Long John Silver’s Baked Fish: 300 calories, 6 fat grams.
Hardee’s Pancakes: 280 calories, less than 1 fat gram.
Dunkin Donuts Cinnamon ‘N’ Raisin Bagel: 250 calories, 2 fat grams.
Taco Bell Soft Chicken Taco: 213 calories, 4 fat grams.
KFC Mashed Potatoes: 35 calories, 1 fat gram.
Six-inch Subway Turkey Sandwich: 322 calories, 2 fat grams. Read Labels:
1. “Cholesterol-free” means the cholesterol has been removed from the product.
2. “Light” means that the product has either half the fat, half
|the sodium, or two-thirds the calories of the regular version.
3. “Low-fat” means that the product gets no more than thirty percent of its calories from fat.
4. “Reduced fat” means that the product has to have at least twenty-five percent less fat than the regular product.
5. “Fat-free” means that the product has less than half a gram of fat per serving.The following snacks may satisfy your sweet tooth or salt craving:
Sugar-free, fat-free pudding
Non-fat potato chips
Spicy flavored rice cakes
Non-fat tortilla chips dipped in salsa
Non-fat frozen yogurt
Sugar-free popsicles LOW-FAT SNACK CALORIE COUNTER
Twenty low-fat tortilla chips: 110 calories
Fifteen pretzel chips: 120 calories
One fat-free caramel corn cake: 50 calories
Thirteen reduced-fat mini chocolate chip cookies: 130 calories
Two fat-free fig bars: 100 calories
Forty reduced-fat mini cheese crackers: 130 calories
One fat-free oatmeal raisin cookie: 100 calories
Two honey graham crackers: 120 calories
One molasses cookie: 120 calories
Twenty-four Teddy Grahams: 140 calories
Five gingersnaps: 130 calories
Eight vanilla wafers: 140 calories