3 Ways to Reduce Calories While Keeping Flavor

April 14, 2010 · 6 comments

This is a guest post by Nathan Joynt.

Losing weight always seems like a battle between the foods you like to eat and the foods you shouldn’t eat. But healthy weight loss doesn’t have to be the knock-down, drag-out fight to the death with calories! It’s possible to keep all the flavor while cutting calories on your road to weight loss with a few simple tips and tricks. Feel sated and stop depriving yourself. These low-calorie ideas will have you on the road to meeting your weight loss goals and enjoying every meal along the way.

  1. The New Peanut Butter and Jelly Sandwich

    Skip the reduced fat peanut butter, “light” preserves and “light” bread. None offer any significant nutritional benefits, as reduced fat peanut butter makes up for it in added sugar, “light” preserves are sweetened with chemical, unnatural sweeteners like aspartame and sucralose and “light” bread is still a high glycemic bomb that will leave you craving more. Make a lower-calorie, high-nutritional value treat with an organic, gluten-free bread like Udi’s and add whole fruit spread (available in many flavors) and a delicious peanut butter spread like Better-N-Peanut Butter. The delicious peanut butter substitute tastes like a blend of Nutella and peanut butter and has a mere 100 calories per two tablespoons (that’s half the calories of regular peanut butter!).

  2. Skip the Salad Dressing

    Stop spending hours reading labels in the salad dressing section at the grocery store. Give your salad some pizzazz by getting a mister. These misters can be filled with olive oil or your favorite vinegar and allow you to mist salad lightly while saving calories and keeping your flavor. Typical “diet” dressings are filled with preservatives whereas a simple organic olive oil and vinegar combination is both highly nutritional and packs a lot of flavor in a small serving.

  3. Croutons? Just Say No

    Crunchy toasted bread packs yet another high-glycemic punch. Try adding a ½ tablespoon of dry roasted sunflower seeds. (1 oz of croutons has 116 calories and almost 200g of sodium, ½ oz of dry roasted, unsalted sunflower seeds is not only enough to cover an entire salad, but has only 82 calories and 4 grams of polyunsaturated fats and Omega-3 fatty acids).

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William Hanson April 14, 2010 at 7:37 am

Great tips… thanks.

Erin April 14, 2010 at 9:58 am

Hi Nathan, thanks for the tips! I would like to add a few things.
1. Gluten free foods are ONLY necessary for those who have Celiac disease. Otherwise, gluten is a perfectly normal and healthy thing for people to eat.
2. Many of the light preserves are actually just “reduced sugar”. Although sugar substitutes are safe proven by extensive research.
3. Total agreement about the peanut butter! Also, reduced fat peanut butter contains trace amounts of trans fat which can be detrimental to health when we eat foods like that all day.

Nathan Joynt April 14, 2010 at 1:24 pm

Thank you for your responses. Erin, you are correct about gluten. I would argue about sugar substitutes as “safe” however, depending on your definition of safe and depending on who’s performing the research. I always figure, why use chemicals when you can buy/grow something already naturally sweet? Especially when it comes to fruit - there are so many delicious and juicy sweet fruits available packed with nutrients. :)

Greg April 14, 2010 at 9:25 pm

You can also try almond butter in place of the standby. Tastes great!

Me So Hongry April 15, 2010 at 3:16 pm

do you have any other suggestions for PB besides Better-N-Peanut Butter? I tried Better-N-Peanut butter and was very disappointed. It reminded me of the part you lick on envelopes…?? I’ve also tried PB2 and didn’t like that as well. I am a fan of PB and I have yet to find a healthy alternative that still taste like PB.

Thnaks for the suggestions I will look into theUdi’s bread.

Erin April 15, 2010 at 7:10 pm

Nathan, point taken about naturally sweet foods! :) Might as well fill your plate with more of those items!

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