Eat This, Not That

I am a huge fan of the Eat This, Not That series. I came across this write up that I thought you would emjoy. Emily Kennedy, MSc, Nutritionist, is a food researcher and writer who believes small changes can result in permanent weight loss.
To emerge victorious in the battle of the bulge you need to make small changes that are sustainable over a long period of time. In the long run, crash dieting and eliminating certain types of food will cause you to regain any lost weight. Small tweaks to your daily food choices – 100 calories here and there – may not have quick results but they will last longer.
Here are a few examples of small changes to save calories and reduce your energy intake:
Eat This
Not That
At Breakfast:
McDonald’s Egg McMuffin   
Calories: 290
Total Fat: 12 grams
Sodium: 760 milligrams
Savings: 260 calories, 18 grams of fat, and a whooping 740 milligrams of sodium!
Tim Horton’s Cranberry Blueberry Bran Muffin    
Calories: 290 (yes, same as an Egg McMuffin!)
Total fat: 10 grams
Sodium: 710 milligrams
Sugar: 24 grams
Savings: 110 calories and 7 grams of fat – but this is not a good substitution if you’re watching your sodium!

Kellogg’s All-Bran Buds, 1/3 cup
Calories: 80
Savings: 120 calories
McDonald’s Sausage, Egg and Cheese McGriddles
Calories: 550
Total Fat: 30
Sodium: 1500 milligrams
Tim Horton’s Wholegrain Raspberry Muffin
Calories: 400
Total fat: 17 grams
Sodium: 580 milligrams
Sugar: 26 grams
Good For You Muesli, 1/3 cup
Calories: 200
(This is still a healthy product but you can do better calorie wise.)
At Lunch:
Harvey’s Warm Grilled Chicken Salad w/ Asian Sesame Dressing
Calories: 230
Fat: 5.5 grams
Sodium: 814 milligrams
Savings: 620 calories, 39.5 grams fat, 876 milligrams sodium
Stonemill Organic Muesli Bagel with Flaxseeds
Calories: 140
Savings: An even 100 calories.
Hollywood Thins 100% Whole Wheat Bread, 1 slice
Calories: 50
Savings: 90 calories

Renee’s Gourmet Wellness Pomegranate
Blueberry with Acai, 2 tbsp
Calories: 10
Savings: 110 calories
Taco Bell Fiesta Salad
Calories: 850
Fat: 45 grams
Sodium: 1690 milligrams
Wellness Multi Grain Bagel
Calories: 240
Country Harvest 100% Whole Grain Sunflower Flax, 1 slice
Calories: 140
President’s Choice Maple Balsamic Dressing, 2 tbsp
Calories: 120
At Dinner:
The Keg Teriyaki Chicken with Steamed Asparagus (instead of potatoes)
Calories: 470 calories
Saturated Fat: 1 gram
Savings: 1340 calories and 48 grams saturated fat!!!

Boston Pizza’s California Pizza
Calories: 610
Total fat: 11 grams
Sodium: 450 milligrams
Savings: 140 calories, 16 fat grams, 1200 milligrams sodium!!
The Keg Prime Rib Classic, 8 oz.
Calories: 1,810
Saturated Fat: 49 grams
Boston Pizza Gourmet Pepperoni
Calories: 750
Total fat: 27
Sodium: 1650
For Snacks:
Power Bar Pria
Calories: 170
Fat: 5 grams
Savings: 250 calories, 12 grams of fat

Source Salba Ancient Grains Bar
Calories: 100 
Fat: 2 grams
Savings: 130 calories, 5 grams of fat

Danone Silhouette 0% M.F. Yogurt
Calories: 40
Savings: 110 calories
Tri-O-Plex Energy Bar
Calories: 420
Fat: 17 grams
Kellogg’s Chocolate Chip Vector Energy Bar
Calories: 230
Fat: 7 grams
Danone Creamy Coffee Yogurt
Calories: 150
To Drink:
Brut’s Champagne, 3 ounces
Calories: 60
Savings: 291 calories
Dairyland Fat-Free Creama Coffee Creamer, 2 tbsp
Calories: 20
Savings: 100 calories even!
Bailey’s Original Liquor, 3 ounces
Calories: 351
Nestle Coffee Mate French Vanilla, 2 tbsp
Calories: 120

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