The Power of One Hundred

Appetizer

Eat 100 LESS calories. Come on, you can do it! OK, here’s a little motivation. If all you did was cut 100 calories from your diet each day, you could lose up to 10 pounds in a year.

A pound of fat equals 3,500 calories. By cutting100 calories each day for 365 days, you’ll save about 36,500 calories. Divide that by 3,500, and what do you get? 10 pounds!

Here's what a pound of fat looks like...



Main Course

Here are some great tips from registered dietician Kathleen Zelman on how to cut 100 calories from your diet each day:

1) Have a piece of fresh fruit in place of cookies or chips.
2) Drink diet soda instead of regular soda.
3) Choose sherbet, sorbet, or low-fat ice cream over super-premium ice cream.
4) Use 2 tablespoons of light whipped butter or margarine instead of regular.
5) Top your favorite pasta with a red sauce instead of a cream sauce.
6) Skip the blue cheese topping on your salad.
7) Order a small drink instead of a super-sized drink.
8) Hold the bacon on your sandwich or at breakfast.
9) Use water-packed tuna instead of oil-packed.
10) Eat a snack-sized chocolate bar instead of a whole candy bar.
11) Order your pizza with veggies instead of high-fat meat toppings.
12) Eat an appetizer as your main meal instead of an entrée.
13) Skip the extra butter shot on your movie theater popcorn.
14) Order your sandwich on whole-grain bread instead of a croissant or bagel.
15) Leave the crust on the pie and enjoy the filling.
16) Leave 3 to 4 bites of food on your plate.
17) Pass on the gravy on your mashed potatoes.
18) Try an open-faced sandwich.
19) Leave the cheese off your sandwich or burger.
20) Switch to low-fat salad dressing instead of regular.
21) Use only half the packet of salad dressing when ordering salads to go.
22) Eat 2 slices of whole-grain bread instead of a bagel.
23) Spread your bread with jam instead of butter or margarine.
24) Have a side salad instead of French fries as a side dish.
25) Savor 5 Hershey kisses instead of a chocolate bar.
26) Choose skim milk instead of whole milk.
27) Eat 1/2 cup less of pasta or rice.
28) Remove the skin from poultry before eating.
29) Choose ground sirloin instead of ground beef.
30) Share a dessert.
31) Enjoy hummus with baby carrots instead of cheese and crackers for a snack.
32) Drink 1 less 12-ounce light beer or glass of wine.
33) Choose fruit canned in natural juice instead of heavy syrup.
34) Skip the butter or margarine in the pan when grilling sandwiches or eggs.
35) Eat a high-fiber, whole-grain breakfast cereal instead of granola
36) Use mustard or low-fat mayonnaise on your sandwich instead of regular mayonnaise.

Dessert

I actually think that all of these things are pretty do-able. The only one that I personally have an issue with is #16. Leaving food on my plate is SO HARD because it tastes SO GOOD, and usually I’m SO HUNGRY. Sometimes, I’m not even hungry – just downright greedy.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.