Cutting Fat and Calories Doesnt Mean Starving Yourself

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Cutting Fat and Calories Doesnt Mean Starving
Yourself

• Connie Crawley, MS, RD, LD
• The University of Georgia Cooperative Extension
  Service

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How Big are Your Portions?
291 extra calories
32 oz. 388 cal.
8 oz. 97 cal.
Drink size 1980
Drink size 2004
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1 pound 3500 calories
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Do the math!

• Give up one 32 ounce drink per day OR
• Switch to diet drink or water
• Lose 40 pounds in one year

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Which glass holds more fluid?

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Eat Your Calories Don't Drink Them

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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

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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

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Shred Cheese Dont Cut into Chunks or Slices
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Buy Smaller Packages
Large
Small
You'll eat 50 more
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Dont overstock

• Buy only the amount you need that week
• Avoid large packages and 2 for 1 sales of high
  calorie, low nutrient foods

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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

Second Helping Never as Good
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Keep Temptation Food Out of Sight

• Best Dont buy at all
• Next best Hide away out of sight
• Put out of reach Not on the desk or near the TV
  or computer

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Keep Healthy Food Visible

• Keep healthy foods ready to eat
• Store in clear containers
• Put in easy reach

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Eat Breakfast

• Kick starts the metabolism
• Prevents mid-morning slump
• Discourages empty snacks late in the day

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Cut the Extras

• 1 tablespoon of butter
• 1 tablespoon mayo
• 1 tablespoon dressing

• 110 calories
• 100 calories
• 100 calories

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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

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You Could Be a New Person
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In Summary

• Eat your calories dont drink them
• Use tall, thin glasses
• Drink at least 3 servings of skim or low fat
  milk
• Shred cheese
• Keep portions small

• Dont overstock
• Skip buffets
• Make it hard to see temptation foods
• Eat breakfast
• Cut the extras
• Use low fat substitutes