Be A Smarter Eater

This was a wonderful article that I found at Runner's World Magazine Online (yes, I go there almost every day!) I've added my thoughts and my "pats on the back" in red. Some of these things I've been doing for the last year and it feels good to know that I am doing some things right.

20 simple swaps that will cut fat and calories from your diet, boost nutrition, and make you a better runner. By Liz Applegate Ph.D.

1. SWAP IN: Omega-3 eggs SWAP OUT: Standard eggs
The Omega-3 fats in these enhanced eggs boost immunity, protect against Alzheimer's disease, heart disease, and cancer, and may lessen symptoms of depression. (Haven't tried this or even noticed it. I'll check out how feasible it is financially for a family of 6 and let you know.)

2. SWAP IN Dark beer SWAP OUT Light beer
Darker brews may have a few more calories per bottle than lighter versions, but in general they have far more antioxidants from the wheat and other grains used to make them. Limit your consumption to one or two servings per occasion. (Not a problem since I don't drink beer period. Think of all the calories I've been saving!)

3. SWAP IN: Olive-oil dressing SWAP OUT: Creamy dressing
Top your salad with an olive-oil dressing instead of creamy blue cheese or ranch and save about 90 calories per two tablespoons. A reduced-fat olive-oil dressing saves a whopping 120 calories per serving. (Wow! I like my Ranch and Honey Mustard. I have been using lower fat versions of these and an occasional vinaigrette. Maybe I should pay more attention. I guess a salad isn't always the healthy choice.)

4. SWAP IN: Mustard, low-sodium soy sauce, salsa SWAP OUT: Ketchup and mayonnaise
Condiments like mayonnaise and ketchup add unwanted calories and sodium to your foods. Minimize calories while adding flavor and nutrition with mustard (ground style) and salsa, which contain antioxidants, and low-sodium soy sauce. (I have naturally moved away from mayo as I've been striving to eat healthier and ketchup usually goes with my cheap fast kid friendly fatty foods that I have also been avoiding. So this one is going well too.)

5. SWAP IN: Organic fat-free milk SWAP OUT: 2% milk
Eight ounces of fat-free milk saves you more than 30 calories and four grams of fat over two-percent milk. Organic milk can help you avoid trace amounts of chemicals and hormones. (I don't know if I'll go organic, but I have been working my family towards fat-free milk. We are comfortably at 1% now, and I count that as a small miracle!)

6. SWAP IN: Kefir SWAP OUT: Yogurt
Yogurt is a great source of calcium but often comes with lots of sugar and without healthy live bacteria. Try Kefir, a low-fat liquid yogurt with extra live cultures to boost immunity. (what? Never heard of it)

7. SWAP IN: Pomegranate or cranberry juice and club soda SWAP OUT: Sugary fruit drinks
Try club soda mixed 1:1 with a 100-percent fruit juice like pomegranate or cranberry--both of which are loaded with the powerful cancer fighters anthocyanidins--to save 50 calories per serving over a sugary fruit drink. (I love cranberry juices. There is a really good pomegranate cranberry and a blueberry cranberry that my family really like. Just make sure it is 100% juice not fruit cocktail. Unfortunately, I still buy the kids kool aid pouches for their lunches. Mmm, maybe I should think that one over a bit more over the summer.)

8. SWAP IN: Natural peanut butter and fruit spread SWAP OUT: Standard peanut butter and jelly
Look for a "natural-style" peanut butter that has ground peanuts, salt, and nothing more. Pair it with a real fruit spread that lists fruit as the first ingredient with no added sugar (corn syrup, sucrose, or high-fructose corn syrup). (Did I post on here about the Smuckers Natural peanut butter? I love it! I love the flavor and texture. It does have more calories and if I remember correctly, more fat, but it is the natural healthy kind that your body needs for muscles and brain function. :) You should really give it a try.)

9. SWAP IN: Roasted chicken SWAP OUT: Deli meats
Buy a roasted chicken or turkey breast from the deli (without the skin) and use it instead of high-fat pastrami, salami, and other deli meats. If you store it in the meat/cheese drawer, it will stay fresh for one week.

10. SWAP IN: Part-skim mozzarella or feta cheese SWAP OUT: Brie or cheddar
Brie and cheddar are loaded with saturated fat and calories. Make the switch to feta cheese or part-skim mozzarella and save about 30 calories and five grams of fat per ounce. (I've been doing this for the last 3 years! Good for me! There is going to be lots of back patting because we all need validation sometimes.)

11. SWAP IN: Trans-fat-free spread SWAP OUT: Butter
Butter has seven grams of saturated fat per tablespoon, while margarine contains trans fats. Still, use a trans-fat-free spread sparingly since it has some fat and calories. (This one is hard because I need real butter for all my baking needs. I figure if I am doing good on most of these the butter won't kill me. Love my butter!)

12. SWAP IN: Sweet potatoes or red-skin potatoes SWAP OUT: White potatoes
Potatoes with colorful flesh and skins contain more antioxidants than their pale counterparts. Select small potatoes to control portion size, and eat the skin for extra fiber. (I've also been doing this for the last 3 years because I like the red potatoes taste and texture better. Recently I've tried substituting the sweet potatoes for at least one or two potato sides a month. We don't have potatoes every week so that is pretty good.)

13. SWAP IN: Whole-grain pasta SWAP OUT: Refined pasta
Fresh whole-grain pasta contains more health-boosting antioxidants and fiber (to fill you up) than refined versions. (The first time I tried this I thought it was awful! But the second time it was a little better. So, if you try this just know it might be an acquired taste.)

14. SWAP IN: Berries, kiwi, melon SWAP OUT: Green grapes
All fruits are great, but when you're watching your weight it pays to eat fruits that are lower in calories and higher in fiber. (good to know!)

15. SWAP IN: Canadian bacon SWAP OUT: Bacon
Compared with traditional bacon, Canadian bacon has twice the protein and half the fat per serving. (South Beach has ruined Canadian bacon for us for a while. When we tried to do that it was what was on the menu every morning for breakfast. The smell of it turns our stomachs now. We have swapped bacon out for the turkey sausage. That is really yummy and a better choice as well.)

16. SWAP IN: Ground turkey SWAP OUT: Ground beef
Cut 10 to 20 grams of fat per three-ounce serving by substituting ground turkey (white meat) for ground beef. (Just watch because even ground turkey comes in different fat %. The price is pretty comparable as well. We do about 1/2 and 1/2. I use the turkey until they complain and then I buy the leanest ground beef that I can for a while.)

17. SWAP IN: Baby romaine lettuce and spinach SWAP OUT: Iceberg lettuce
Iceberg lettuce offers little nutrition, while young romaine and spinach leaves are rich in carotenes and other phytochemicals. (I've always preferred the deep green leafy lettuces. I think most people who try them do. *wink*)

18. SWAP IN: Snow peas, peppers, radishes SWAP OUT: Carrots and celery
Carrots and celery are a good start, but add peppers for vitamin C, snow peas for the electrolyte potassium, and radishes, which contain compounds that protect muscles. (well we love bell peppers, can't say I've tried radishes in years but I do like snow peas.)

19. SWAP IN: Whole-grain bread SWAP OUT: White bread
Whole-grain has more antioxidants and fiber (three to four grams per one-ounce slice) than its white counterpart. (Almost 12 years of whole-grain breads. My kids don't even eat the white because it is too "mushy". I have a grinder and make my own whenever I can. I wish I could get in the routine of always making my own. It would save money and one sandwich would actually fill us up. That is the best part of home made whole grain bread. It fills you up faster so you don't eat as many calories.)

20. SWAP IN: Low-carb tortillas SWAP OUT: White-flour tortillas
White-flour tortillas pack 150 calories and zero fiber. Low-carb versions offer eight grams of fiber for just 90 calories. (I really need to start doing this because my family should own stock in tortillas! This will be my new goal to work on.)