Michelle Musselwhite has made a believer out of me. When we were discussing tips on how to lose weight, Michelle suggested making small changes. I decided to put her advice to the test, and drove to the grocery store after our conversation.
To lose weight, Michelle says, you need to cut 500 calories from your day.
That’s 3,500 calories a week, which equals one pound.
I thought I’d look at items that might be on most folks’ grocery lists ó what you might eat on any given day. I wanted to see how many calories and fat grams I could save by making healthier choices.
I started in the dairy section.
Philly Cream Cheese. Yum. A regular serving (2 Tbsp.) has 90 calories and 7 grams of fat.
The fat-free version has 40 calories and 0 gram fat.
Savings: 50 calories, 7 grams fat.
I absolutely love cheese. I think I may have been a mouse in another life.
A serving of Food Lion regular cheddar cheese (1 ounce) has 110 calories and 9 grams of fat.
The 2 percent reduced-fat version has 80 calories and 6 grams fat.
Savings: 30 calories, 3 grams fat.
Hey, this is pretty fun.
On to yogurt.
Yoplait vanilla yogurt (6 ounces) has 180 calories and 2.5 grams of fat.
The fat-free version has 100 calories and 0 grams fat.
Savings: 80 calories, 2.5 grams fat.
A half-cup serving of Breakstone’s cottage cheese has 120 calories and 5 grams fat, while the fat-free version has 80 calories and 0 grams fat.
Savings: 40 calories, 5 grams fat.
One of my downfalls in sour cream. I love three heaping servings on my Gary’s baked potato. But believe it or not, I have been taking fat-free sour cream with me. Gary doesn’t seem to mind.
It pays off.
Two tablespoons of Food Lion sour cream has 60 calories and 5 grams of fat, while the fat-free version has 25 calories and 0 grams fat.
Savings: 35 calories, 5 grams fat.
We are milk drinkers at our house. It’s been tough for me to switch over to skim, but I’ve finally done it.
Eight ounces of Food Lion whole milk has 150 calories and 8 grams fat. Skim milk has 90 calories and 0 grams fat.
Savings: 60 calories, 8 grams fat.
Now let’s swing by the bread aisle.
My son loves Sara Lee whole grain white bread. Two slices have 150 calories and 2 grams fat. The 45-Calories and Delightful Wheat version has 90 calories per serving and 1 gram fat.
Savings: 60 calories, 1 gram fat.
Let’s check on condiments now, shall we?
Duke’s mayonnaise (why use anything but Duke’s?) has 100 calories and 12 grams fat per tablespoon.
The reduced-calorie version has 50 calories and 5 grams fat.
Savings: 50 calories, 7 grams fat.
Hidden Valley Ranch dressing has 140 calories and 14 grams fat (whew!) in 2 tablespoons.
The fat-free version has 30 calories and 0 grams fat.
Savings: 110 calories, 14 grams fat.
Soup time.
Campbell’s Chunky corn chowder has 210 calories and 9 grams fat per 8-ounce serving. Campbell’s Healthy Request corn chowder has 120 calories and 2 grams fat per serving.
Savings: 90 calories, 7 grams fat.
Over to snacks.
My dad eats Ritz crackers and peanut butter every night.
Five Ritz crackers have 80 calories and 4.5 grams of fat. The reduced-fat version has 70 calories and 2 grams fat.
Savings: 10 calories, 2.5 grams fat.
Five Nabisco saltines have 60 calories and 1.5 grams fat. The fat-free version still has 60 calories but no fat.
Savings: 0 calories, 1.5 grams fat.
Speaking of crunchy stuff, let’s take a look at chips.
A serving of Lay’s classic chips (1 ounce, 15 chips) has 150 calories and 10 grams fat.
The fat-free version has 75 calories and 0 grams fat. Oh yeah, and you give five more chips per serving, too.
Savings: 75 calories, 10 grams fat.
How about something to drink now?
(After all those salty snacks…)
Here’s where you can see some real calorie savings.
Ocean Spray Cranberry Juice has 120 calories for 8 ounces and 0 grams fat. The diet version has only 5 calories and 0 grams fat.
Savings: 115 calories, 0 grams fat.
Who doesn’t love a soft drink at some point during the day?
Well, maybe it’s time to rethink that.
An 8-ounce soft drink ó take your pick: Cheerwine, Coke, Sprite ó has 100 calories.
The diet versions have 0 calories.
Savings: 100 calories, 0 grams fat.Even drinking green tea may not be as healthy as you think. A 16.9-ounce serving of Food Lion green tea has 80 calories, while the diet version has 0 calories.
Savings: 80 calories, 0 grams fat.
I am sorry to report I did not find any reduced-calorie chocolate or nuts.
Darn!
On to the frozen desserts.
My dad used to love Klondike bars, but he has finally given them up. Except when we go to the beach sometimes.
I swear, I have to watch him like a hawk.
The original Klondike bar has 250 calories and 17 grams fat. The Slim-a-Bear version has 170 calories and 9 grams fat.
Savings: 80 calories, 8 grams fat.
Breyers Natural Vanilla ice cream has 130 calories and 7 grams fat for a half-cup serving, while the Breyers Double Churn version (the fat-free variety) has 90 calories and 0 grams fat.
Savings: 40 calories, 7 grams fat.Now check my math for me, but I believe I saved 1,105 calories and 88.5 grams of fat.
Michelle was right! Now it’s your turn. Count those calories, and make better choices. Good luck!