Bye-Bye Biscuits!
Being a southern gal, biscuits have always been a staple in my family whether stopping by a fast food joint or sitting down for dinner. Only a few years ago -- when a nutrition educator with the Cooperative Extension Service showed me a vial of how much fat ends up in your system after eating a sausage biscuit -- did I realize just how unhealthy they were!
For example, with a little research, I discovered ordering an Egg McMuffin at McDonald’s, instead of a sausage biscuit saves me 13 grams of fat and hundreds of calories! If breakfast isn't your biscuit-tempting time, use dinner rolls instead with an entree like fried chicken and you'll save up to 20 grams of fat and hundreds of calories.
Waive White Bread
Not only is wheat bread lower in fat and higher in fiber (which makes you feel fuller and helps your digestive system), it may also help your sense of satiety last longer. Since white bread is higher in carbs, it is digested more quickly; this means you'll feel hungrier faster after eating a sandwich made with white bread rather than whole grain. Also, if you're supposed to be watching your sugar intake, the high-carb white bread isn't a good idea. Another way to make wheat even healthier is to choose a "lite" version which will have fewer calories than the regular kind.
A Better Burrito
Got a hankering for a take-out burrito? Loading up on the ground beef, cheese, sour cream and guacamole on the regular ones can wreak havoc on your waistline. How about making one yourself instead? The homemade version will save you a lot of fat and calories and will certainly conquer your craving for Mexican. Heat fat-free refried beans in the microwave along with a soft tortilla. Add shredded cheese and make a side of reduced-fat sour cream, diced tomatoes and salsa (a fat-free diet staple!) if you wish. Try some baked Tostitos with salsa or picanté sauce as an appetizer.
Move Over, Movie Theater Popcorn!
Think popcorn is always a healthy choice? It often is… depending on where you get it. Air popped popcorn or light versions of microwave popcorn are super weight-watching snacks. But movie theater popcorn is a diet disaster waiting to happen. It is often popped in high-fat oil like coconut oil. Sprinkle on some buttery topping and you've taken the fat and calorie content up, up and away. Smuggle in your own low-fat fare to munch on during the movie, like dry cereal, healthier versions of popcorn or baked potato chips.
We’ll have more tips in part two of "Small Changes, Big Rewards". Do you have suggestions for small changes that make a big difference? Send them in today and we just might include them in an upcoming article!
