Most people get a little worried about what to eat during the holidays, specifically people who lost weight before their vacations!
Other people try to decrease their food portions without taking into consideration the quality of their foods. This is when we see that the body fat percentage is high even though they have a normal body weight. Or this is when we see that they are not losing weight because of the extra calories due to to FOOD QUALITY, more than the controlled FOOD PORTONS.
This is an easy chart I provide to my clients, to let them know that they can still eat some of their favorite foods but with less fat and calories.
Instead of:
1- Whole milk:
Use: Low-fat or Skim milk
2- Heavy cream:
Use: 1 cup skim milk + 1/3 cup of vegetable oil, blended
3- Cheddar & Swiss cheeses:
Use: Reduced fat versions, yellow cheeses that say 25% reduced fat
4- Cream cheese:
Use: Light cream cheese, cottage cheese, fat-free spreadable cheeses
5- mayonnaise:
Use: plain non-fat yogurt or fat-free mayonnaise then you can add lemon juice for better flavor.
6- Bacon:
Use: Light turkey bacon
7- 1 whole egg:
Use: 2 white eggs
8- Nuts:
Use: reduce the amount by half! Go for the raw almonds and walnuts.
9- Canned cream soups:
Use: 99 % fat-free
10- Ice creams:
Use: frozen yogurt or Sorbets
11- Chocolate cakes/ croissants chocolate/doughnuts:
Use: Chocolate custard or pudding
12- 1 cup chocolate chips
Use: ½ cup chocolate chips
13- A bag of chips:
Use: 1 cup of popped or home made popcorn
14- Juices:
Use: fresh fruits or fruit salads because they contain fiber while juices are zero fiber
15- Full -fat hot chocolate:
Use:The fat-free powder hot chocolate (cadbury: 40 calories per 3 tablespoons)
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