|
Evil Food |
Better Choice |
| Ice
cream |
Fat-free, sugar-free frozen yogurt |
| Fried
or deep-fried foods |
Baked,
broiled, or grilled foods |
| Fried
fish |
A lot
of people think that they can go out for a "fish fry" to get their
weekly fish dinner in... fried fish has more calories in it per
ounce than a steak! Get your fish baked or broiled. Never
fried. |
|
Doughnuts or pastries |
Whole-grain muffins, bagels, or english muffins |
| Candy
or other sweets |
Get a
piece of dried fruit, such as an apricot or even raisins |
| Milk
chocolate |
Dark
chocolate is OK as a treat once in a blue moon |
|
Processed peanut butter or peanut butter cups |
Natural peanut butter - you know, the kind that actually separates
in the jar. It's much better for you. The ingredients will actually
read: "peanuts," and maybe a little salt. |
|
Full-sugar soda |
Diet
soda - but limit to one 12-oz can per day. |
| Fruit
"drink" |
100%
real fruit juice is OK in the morning or afternoon, but watch the
calories |
|
Sweetened iced tea |
Unsweetened iced tea or green tea |
| Potato
chips |
If you
must indulge (ehem, Michele), choose baked tortilla chips |
| Bacon
or sausage |
Extra
lean turkey bacon, very lean ham steaks |
| White
bread |
Whole
wheat bread, rye bread |
| White
pasta, especially Fettucini Alfredo |
Whole
wheat or spinach pasta |
| Hot
dogs |
Ever
try a soy dog? They're not bad. At the
ballpark and nothing else to eat? Grab some peanuts and eat dinner after the game. |
| Fast
food burgers |
Get a
salad, or if you must have a sandwich, choose a grilled chicken
sandwich with veggies - hold the mayo. |
|
Chicken wings |
Baked
or grilled skinless chicken breast |
|
Cookies |
Even
though they're high in calories, a granola bar isn't bad for you.
Granola is loaded with good fat. |
| Sugary
breakfast cereals |
Whole
grain or oat cereals or shredded wheat. Check the ingredients list.
Even "OK" cereals like Cheerios have sugar listed in the
ingredients. |
| Whole
milk |
Fat-free, skim, or soy milk |
|
Full-fat yogurt |
Fat-free yogurt |
| Canned
tuna packed in oil |
Tuna
packed in water |
|
Buttered, oil-popped popcorn |
Air-popped or light microwave popcorn with no butter |
|
Regular crackers |
Whole-wheat or rye crackers |
|
Full-fat cheese |
Low-fat or non-fat versions |
| Canned
fruit in syrup |
Canned
fruit in its own juice, or better yet, fresh fruit! |
| White
table sugar |
Sugar
substitute like Splenda, Equal, or Stevia* |
|
Full-sugar jelly or jam |
Sugar-free jelly or jam |
| Prime
rib |
Round
steak, lean sirloin, flank steak |
| Butter |
Smart
Balance, Olivo, I Can't Believe it's Not Butter, Olive oil |
|
Vegetable Oil |
Pam,
0-calorie cooking spray, Canola oil, Olive oil |
|
Full-fat cream cheese |
Fat-free cream cheese |
|
Full-fat cottage cheese |
Fat-free cottage cheese |
|
Full-fat sour cream |
Fat-free sour cream |
|
Full-fat mayonnaise |
Fat-free mayonnaise |
| French
fries |
Baked
potato (or bake your own fries in the oven) |
| Jello
or Pudding |
Sugar-free Jello or Jello Pudding |
|
Flavored or sweetened oatmeal |
Whole
oats (Quaker oats) |
| Mashed
potatos |
Unless
you're doing the mashing, you can never really tell how much butter
and other fatty stuff people put in them. Stick to a baked potato if
you can - and go with a little fat-free sour cream. |
| Ham,
cold-cuts, bologna |
Turkey
and chicken breast (avoid processed meats) |
|
Super Evil: Anything with the
words "partially hydrogenated" in the ingredients |
|
Super Evil: Anything with the
words "high fructose corn syrup" in the ingredients |
|
Super Evil: Anything with
Trans Fat in it (in any amount). |
|
Super Evil: Anything with
alcohol in it. Sorry, but alcohol doesn't belong in your diet
when you're trying to lose weight. There's just no way around it. |
