Simple Swaps that Shave Calories I often think to myself, “If today were the last day of my life, would I want to do what I am about to do?”...
Simple Swaps that Shave Calories
I often think to myself, “If today were the last day of my life, would I want to do what I am about to do?” And the truth is, it’s readers like you who keep me answering “Yes,” to that statement, day after day. Take, for example, Donna Smith of Champaign, Illinois, who weighed 213 pounds when she was diagnosed with diabetes two years ago. Though she was already in her late 50s, she dropped 40 pounds in just one year using the swaps in Eat This, Not That! 2012 and she’s been able to reduce her need for diabetes drugs significantly.
Then there’s David Terrall, 38, of Stoughton, Wisconsin, who lost 70 pounds in a year and says he can now run around the yard with his young daughters without becoming exhausted. And 39-year-old Nichole Storms of Glencoe, Minnesota, who dropped an incredible 130 pounds in 12 months. “Guys hold doors open for me now,” she says. “That’s never happened before.”
Major, life-altering changes, are brought about not by dieting, but by making simple swaps. There are definitely times when I get pretty tired of spreading the word so vigorously. But when I hear stories like those, I know I must be doing something right. So I’ve collected here seven of the most mind-blowing swaps in America. Each of the simple trades will save you at least 700 calories. Do this once a day, and you’d lose 73 pounds in a year—minimum.
So look in the mirror. Do you look exactly the way you’d like? If not, then read on...
And don't forget, the all-new Eat This, Not That! 2012 has hundreds more swaps to help you eliminate hundreds—even thousands—of calories from your daily diet!
Then there’s David Terrall, 38, of Stoughton, Wisconsin, who lost 70 pounds in a year and says he can now run around the yard with his young daughters without becoming exhausted. And 39-year-old Nichole Storms of Glencoe, Minnesota, who dropped an incredible 130 pounds in 12 months. “Guys hold doors open for me now,” she says. “That’s never happened before.”
Major, life-altering changes, are brought about not by dieting, but by making simple swaps. There are definitely times when I get pretty tired of spreading the word so vigorously. But when I hear stories like those, I know I must be doing something right. So I’ve collected here seven of the most mind-blowing swaps in America. Each of the simple trades will save you at least 700 calories. Do this once a day, and you’d lose 73 pounds in a year—minimum.
So look in the mirror. Do you look exactly the way you’d like? If not, then read on...
And don't forget, the all-new Eat This, Not That! 2012 has hundreds more swaps to help you eliminate hundreds—even thousands—of calories from your daily diet!
Burger Swap
Eat This!
McDonald’s Big Mac
540 calories
29 g fat (10 g saturated)
1,040 mg sodium
Not That!
Sonic SuperSonic Double Cheeseburger (w/mayo)
1,270 calories
87 g fat (34 g saturated)
1,500 mg sodium
Eat This, Not That! Savings: 730 caloriesWhile these are both double-patty burgers with cheese, Sonic’s version weighs in nearly twice as heavy. That might sound like a bargain until you realize that it contains far more than twice as many calories. The Big Mac relies on thinner cuts of beef and uses far less sauce, making it a reasonable way to fill your double-burger craving.
Belly-Banishing Behaviors: New research shows that your weight is determined by more than just which foods you put in your mouth—how you eat plays an important role too. Discover and adopt the 20 Habits Skinny People Live By.
McDonald’s Big Mac
540 calories
29 g fat (10 g saturated)
1,040 mg sodium
Not That!
Sonic SuperSonic Double Cheeseburger (w/mayo)
1,270 calories
87 g fat (34 g saturated)
1,500 mg sodium
Eat This, Not That! Savings: 730 caloriesWhile these are both double-patty burgers with cheese, Sonic’s version weighs in nearly twice as heavy. That might sound like a bargain until you realize that it contains far more than twice as many calories. The Big Mac relies on thinner cuts of beef and uses far less sauce, making it a reasonable way to fill your double-burger craving.
Belly-Banishing Behaviors: New research shows that your weight is determined by more than just which foods you put in your mouth—how you eat plays an important role too. Discover and adopt the 20 Habits Skinny People Live By.
Asian Swap
Eat This!
Panda Express Broccoli Beef (with a side of mixed veggies)
165 calories
4.5 g fat (1 g saturated)
970 mg sodium
Not That!
P.F. Chang’s Beef with Broccoli
870 calories
36 g fat (12 g saturated)
4,719 mg sodium
Eat This, Not That! Savings: 705 caloriesP.F. Chang's lets the sodium-saturated sauces rain down upon most of its dishes. This is one of the worst. It contains more than two days’ worth of the salty stuff—not to mention eight times the fat of Panda Express' version.
Health Myth: Sea salt is not lower in sodium than table salt, nor is it more natural or healthier. For more tips on fighting fat and toning your midsection, follow me right here on Twitter.
Panda Express Broccoli Beef (with a side of mixed veggies)
165 calories
4.5 g fat (1 g saturated)
970 mg sodium
Not That!
P.F. Chang’s Beef with Broccoli
870 calories
36 g fat (12 g saturated)
4,719 mg sodium
Eat This, Not That! Savings: 705 caloriesP.F. Chang's lets the sodium-saturated sauces rain down upon most of its dishes. This is one of the worst. It contains more than two days’ worth of the salty stuff—not to mention eight times the fat of Panda Express' version.
Health Myth: Sea salt is not lower in sodium than table salt, nor is it more natural or healthier. For more tips on fighting fat and toning your midsection, follow me right here on Twitter.
Salad Swap
Eat This!
California Pizza Kitchen Chinese Chicken Salad
617 calories
1 g saturated fat
2,532 mg sodium
Not That!Applebee’s Oriental Grilled Chicken Salad
1,290 calories
79 g fat (12g saturated, 2.5 g trans)
2,290 mg sodium
Eat This, Not That! Savings: 723 caloriesCalifornia Pizza Kitchen's salad menu is, for the most part, a dangerous spot, but the Chinese Chicken option steers clear of trouble with a nutrient-rich blend of cabbage, lettuce, carrots, scallions, and cilantro. Topped with grilled chicken, this veggie-heavy meal is far superior to Applebee’s version. The “Neighborhood Bar & Grill” tosses its lettuce with crispy noodles—read: dipped in fattening oil—that not only add in a deadly level of trans fats, but also deliver an extra 20 grams of carbohydrates. Just watch your sodium intake the rest of the day. CPK has never met a salt shaker it didn't vigorously shake.
New for 2011! The first step toward reinventing your diet and your body: restocking your kitchen with the healthiest, tastiest foods around. Check out our all-new list of the 125 Best Supermarket Foods!
California Pizza Kitchen Chinese Chicken Salad
617 calories
1 g saturated fat
2,532 mg sodium
Not That!Applebee’s Oriental Grilled Chicken Salad
1,290 calories
79 g fat (12g saturated, 2.5 g trans)
2,290 mg sodium
Eat This, Not That! Savings: 723 caloriesCalifornia Pizza Kitchen's salad menu is, for the most part, a dangerous spot, but the Chinese Chicken option steers clear of trouble with a nutrient-rich blend of cabbage, lettuce, carrots, scallions, and cilantro. Topped with grilled chicken, this veggie-heavy meal is far superior to Applebee’s version. The “Neighborhood Bar & Grill” tosses its lettuce with crispy noodles—read: dipped in fattening oil—that not only add in a deadly level of trans fats, but also deliver an extra 20 grams of carbohydrates. Just watch your sodium intake the rest of the day. CPK has never met a salt shaker it didn't vigorously shake.
New for 2011! The first step toward reinventing your diet and your body: restocking your kitchen with the healthiest, tastiest foods around. Check out our all-new list of the 125 Best Supermarket Foods!
Seafood Swap
Eat This!
Olive Garden Parmesan Crusted Tilapia
590 calories
10 g saturated fat
910 mg sodium
Not That!
The Cheesecake Factory Herb Crusted Filet of Salmon
1,400 calories
48 g saturated fat
1,240 mg sodium
Eat This, Not That! Savings: 810 caloriesIt's tough to tell exactly where The Cheesecake Factory’s extra calories come from. The chain doesn't provide ingredient lists. But this selection probably suffers from the same problems as the rest of the menu: excessive use of cheap oils and butter. Olive Garden bakes its crusted tilapia and plates the fish with vegetables, shaving nearly two days’ worth of saturated fat off the Factory’s numbers.
Fast Food Guilty Pleasures: Restaurants serve some of the most calorie-dense, fat-festooned meals around. But we've found plenty of hidden gems, too. Check out the 20 Shockingly Healthy Fast Foods.
Olive Garden Parmesan Crusted Tilapia
590 calories
10 g saturated fat
910 mg sodium
Not That!
The Cheesecake Factory Herb Crusted Filet of Salmon
1,400 calories
48 g saturated fat
1,240 mg sodium
Eat This, Not That! Savings: 810 caloriesIt's tough to tell exactly where The Cheesecake Factory’s extra calories come from. The chain doesn't provide ingredient lists. But this selection probably suffers from the same problems as the rest of the menu: excessive use of cheap oils and butter. Olive Garden bakes its crusted tilapia and plates the fish with vegetables, shaving nearly two days’ worth of saturated fat off the Factory’s numbers.
Fast Food Guilty Pleasures: Restaurants serve some of the most calorie-dense, fat-festooned meals around. But we've found plenty of hidden gems, too. Check out the 20 Shockingly Healthy Fast Foods.
Appetizer Dip Swap
Eat This!
On the Border Guacamole with Chips
660 calories
23 g fat (5 g saturated)
680 mg sodium
Not That!Chili’s Hot Spinach & Artichoke Dip
1,610 calories
103 g fat (42 g saturated)
1,610 mg sodium
Eat This, Not That! Savings: 1,180 caloriesFew appetizers work as hard as guacamole. The avocados from which it's made are packed with hunger-blunting fiber and heart-healthy fats. Chili's Spinach & Artichoke dip, on the other hand, consists of mostly cream, cheese, and butter. Don't let the name fool you into thinking it's healthy.
Beat Flu With Food: Did you know that you can boost your immunity by raiding your pantry? Here are the 15 Foods That Cure
On the Border Guacamole with Chips
660 calories
23 g fat (5 g saturated)
680 mg sodium
Not That!Chili’s Hot Spinach & Artichoke Dip
1,610 calories
103 g fat (42 g saturated)
1,610 mg sodium
Eat This, Not That! Savings: 1,180 caloriesFew appetizers work as hard as guacamole. The avocados from which it's made are packed with hunger-blunting fiber and heart-healthy fats. Chili's Spinach & Artichoke dip, on the other hand, consists of mostly cream, cheese, and butter. Don't let the name fool you into thinking it's healthy.
Beat Flu With Food: Did you know that you can boost your immunity by raiding your pantry? Here are the 15 Foods That Cure
Pizza Swap
Eat This!
Pizza Hut Pepperoni Personal Pan Pizza
610 calories
26 g fat (10 g saturated)
1,410 mg sodium
Not That!Uno Deep Dish Prima Pepperoni Pizza
1,830 calories
126 g fat (36 g saturated)
2,910 mg sodium
Lose 50 pounds or more eating the foods you love.
Eat This, Not That! Savings: 1,220 caloriesIt’s not like Pizza Hut’s Personal Pan Pizzas are to be idolized, but compared to Uno’s deep-dish offerings, they're paragons of nutrition. The big difference is in the depth of the crust. Pizza Hut's is reasonable, whereas Uno's can double as a mattress.
The Scariest Foods! The nation's most twisted minds are working hard to make you fat. See what chaos they've created: America's Craziest Food Creations.
Pizza Hut Pepperoni Personal Pan Pizza
610 calories
26 g fat (10 g saturated)
1,410 mg sodium
Not That!Uno Deep Dish Prima Pepperoni Pizza
1,830 calories
126 g fat (36 g saturated)
2,910 mg sodium
Lose 50 pounds or more eating the foods you love.
Eat This, Not That! Savings: 1,220 caloriesIt’s not like Pizza Hut’s Personal Pan Pizzas are to be idolized, but compared to Uno’s deep-dish offerings, they're paragons of nutrition. The big difference is in the depth of the crust. Pizza Hut's is reasonable, whereas Uno's can double as a mattress.
The Scariest Foods! The nation's most twisted minds are working hard to make you fat. See what chaos they've created: America's Craziest Food Creations.
Taco Swap
Eat This!
Chipotle Crunchy Chicken Tacos
490 calories
21 g fat (8.5 g saturated)
1,050 mg sodium
Not That!Chili’s Crispy Chicken Tacos (w/o the rice and beans side)
1,340 calories
71 g fat (20 g saturated)
3,120 mg sodium
Eat This, Not That! Savings: 850 caloriesIt’s not hard to see the difference in these two Mexican dishes. Chipotle combines grilled chicken, fresh salsa, and a little cheese inside a corn shell. Simple. Chili’s, on the other hand, fries its chicken, doubles up on cheese, tosses in some bacon, and drizzles thick ranch dressing on top. That doesn't do your body any favors.
Felonious Foods: Presenting the ultimate list of foods that should never see the inside of your belly: The NEW 20 Worst Foods in America.
Chipotle Crunchy Chicken Tacos
490 calories
21 g fat (8.5 g saturated)
1,050 mg sodium
Not That!Chili’s Crispy Chicken Tacos (w/o the rice and beans side)
1,340 calories
71 g fat (20 g saturated)
3,120 mg sodium
Eat This, Not That! Savings: 850 caloriesIt’s not hard to see the difference in these two Mexican dishes. Chipotle combines grilled chicken, fresh salsa, and a little cheese inside a corn shell. Simple. Chili’s, on the other hand, fries its chicken, doubles up on cheese, tosses in some bacon, and drizzles thick ranch dressing on top. That doesn't do your body any favors.
Felonious Foods: Presenting the ultimate list of foods that should never see the inside of your belly: The NEW 20 Worst Foods in America.
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