Cutting Fat and Calories Doesn’t Mean Starving YourselfConnie Crawley, MS, RD, LD

The University of Georgia Cooperative Extension Service

How Big are Your Portions?

Drink size 1980

Drink size 2004

8 oz. 97 cal.

32 oz. 388 cal.

Do the math!

• Give up one 32 ounce drink per day OR

• Switch to diet drink or water

• Lose 40 pounds in one year

Which glass holds more fluid?

The One Exception - Skim or Low Fat Milk

• Research indicates those who consume the most dairy products are the leanest

• Choose fat free and reduced fat dairy foods

Other Dairy Foods to Choose

• How much fat is in reduced fat cheese?

• 6 grams vs 11 grams

• Has half the calories• 40 calories/ounce

• 110 calories/ounce

Shred Cheese Don’t Cut into Chunks or Slices

Buy Smaller Packages

Small Large

Don’t overstock

• Buy only the amount you need that week

• Avoid large packages and 2 for 1 sales of high calorie, low nutrient foods

Skip the Buffets

• Variety encourages us to eat more

• If must eat at buffets, survey first and choose only the special items

• Small portions on small plates

Keep Temptation Food Out of Sight

• Best – Don’t buy at all

• Next best – Hide away out of sight

• Put out of reach – Not on the desk or near the TV or computer

Keep Healthy Food Visible

• Keep healthy foods ready to eat

• Store in clear containers

• Put in easy reach

Eat Breakfast

• Kick starts the metabolism

• Prevents mid-morning slump

• Discourages empty snacks late in the day

Cut the Extras

• 1 tablespoon of butter

• 1 tablespoon mayo

• 1 tablespoon dressing

• 110 calories

• 100 calories

• 100 calories

Substitute Lower Fat Products

• Reduced fat cream cheese saves 15 calories

• Fat free sour cream saves 20 calories

• Low free cottage cheese saves 40 calories

You Could Be a New Person

In Summary

• Eat your calories – don’t drink them

• Use tall, thin glasses

• Drink at least 3 servings of skim or low fat milk

• Shred cheese

• Keep portions small

• Don’t overstock

• Skip buffets

• Make it hard to see temptation foods

• Eat breakfast

• Cut the extras

• Use low fat substitutes