Eat This, Not That

I am a huge fan of the Eat This, Not That series. I came across this write up that I thought you would emjoy. Emily Kennedy, MSc, Nutritionist, is a food researcher and writer who believes small changes can result in permanent weight loss.

To emerge victorious in the battle of the bulge you need to make small changes that are sustainable over a long period of time. In the long run, crash dieting and eliminating certain types of food will cause you to regain any lost weight. Small tweaks to your daily food choices - 100 calories here and there - may not have quick results but they will last longer.

Here are a few examples of small changes to save calories and reduce your energy intake:

Eat This	Not That
At Breakfast: McDonald’s Egg McMuffin    Calories: 290 Total Fat: 12 grams Sodium: 760 milligrams Savings: 260 calories, 18 grams of fat, and a whooping 740 milligrams of sodium! Tim Horton’s Cranberry Blueberry Bran Muffin     Calories: 290 (yes, same as an Egg McMuffin!) Total fat: 10 grams Sodium: 710 milligrams Sugar: 24 grams Savings: 110 calories and 7 grams of fat – but this is not a good substitution if you’re watching your sodium! Kellogg’s All-Bran Buds, 1/3 cup Calories: 80 Savings: 120 calories	McDonald’s Sausage, Egg and Cheese McGriddles Calories: 550 Total Fat: 30 Sodium: 1500 milligrams Tim Horton’s Wholegrain Raspberry Muffin Calories: 400 Total fat: 17 grams Sodium: 580 milligrams Sugar: 26 grams Good For You Muesli, 1/3 cup Calories: 200 (This is still a healthy product but you can do better calorie wise.)
At Lunch: Harvey’s Warm Grilled Chicken Salad w/ Asian Sesame Dressing Calories: 230 Fat: 5.5 grams Sodium: 814 milligrams Savings: 620 calories, 39.5 grams fat, 876 milligrams sodium Stonemill Organic Muesli Bagel with Flaxseeds Calories: 140 Savings: An even 100 calories. Hollywood Thins 100% Whole Wheat Bread, 1 slice Calories: 50 Savings: 90 calories Renee’s Gourmet Wellness Pomegranate Blueberry with Acai, 2 tbsp Calories: 10 Savings: 110 calories	Taco Bell Fiesta Salad Calories: 850 Fat: 45 grams Sodium: 1690 milligrams Wellness Multi Grain Bagel Calories: 240 Country Harvest 100% Whole Grain Sunflower Flax, 1 slice Calories: 140 President’s Choice Maple Balsamic Dressing, 2 tbsp Calories: 120
At Dinner: The Keg Teriyaki Chicken with Steamed Asparagus (instead of potatoes) Calories: 470 calories Saturated Fat: 1 gram Savings: 1340 calories and 48 grams saturated fat!!! Boston Pizza’s California Pizza Calories: 610 Total fat: 11 grams Sodium: 450 milligrams Savings: 140 calories, 16 fat grams, 1200 milligrams sodium!!	The Keg Prime Rib Classic, 8 oz. Calories: 1,810 Saturated Fat: 49 grams Boston Pizza Gourmet Pepperoni Calories: 750 Total fat: 27 Sodium: 1650
For Snacks: Power Bar Pria Calories: 170 Fat: 5 grams Savings: 250 calories, 12 grams of fat Source Salba Ancient Grains Bar Calories: 100  Fat: 2 grams Savings: 130 calories, 5 grams of fat Danone Silhouette 0% M.F. Yogurt Calories: 40 Savings: 110 calories	Tri-O-Plex Energy Bar Calories: 420 Fat: 17 grams Kellogg’s Chocolate Chip Vector Energy Bar Calories: 230 Fat: 7 grams Danone Creamy Coffee Yogurt Calories: 150
To Drink: Brut’s Champagne, 3 ounces Calories: 60 Savings: 291 calories Dairyland Fat-Free Creama Coffee Creamer, 2 tbsp Calories: 20 Savings: 100 calories even!	Bailey’s Original Liquor, 3 ounces Calories: 351 Nestle Coffee Mate French Vanilla, 2 tbsp Calories: 120