February is heart healthy month. In light of that as well as dual diagnoses of high cholesterol, a need to lose a few pounds, one diagnosis of heart disease and one of borderline osteoporosis, one baby boomer Sugar House couple decided to look more closely at what they were eating and make some changes. Baby boomer, Gen X, or Gen Y, it is never too late to begin eating healthier nor too soon in order to prevent and avoid many health problems later in life.
Some of their fairly painless changes to consider – most available at your favorite Sugar House grocer including Associated Foods Fresh Market, Dan’s Market, Harmons, Smith’s or Whole Foods:
- Whole milk contains 160 calories, 8% fat, and 7% cholesterol versus skim milk which has 90 calories per 8 oz. serving versus 160 calories and little cholesterol. Viva Skim Delight is a great one–looks like whole milk.
- Regular sour creams contains about 25 calories per tablespoon with 4% fat versus fat free which contains about 12 calories per tablespoon and no cholesterol.
- Fat free grated cheddar cheese contains 45 calories and 1% cholesterol per quarter cup serving versus the same amount of regular grated cheddar with 110 calories, 14% fat and 8% cholesterol.
- Whipped cream contains 50 calories per tablespoon versus Dream Whip whipped topping made with skim milk with 10 calories per serving and no cholesterol.
Fats and oils
- One tablespoon of cooking or olive oil fat contains 120 calories and 22% fat versis cooking sprays with zero calories and fat.
- Butter has 100 calories, 17% fat and 10% cholesterol per tablespoon versus 70 calories in the same amount of whipped spread with no cholesterol. Land O’ Lakes Fresh Buttery Taste Spread is wonderful!
- Regular mayonnaise contains 90 calories with15% fat per tablespoon versus light mayonnaise which contains 35 calories per tablespoon and 5% fat. (There is fat free mayonnaise, but . . .)
- One regular chocolate covered marshmallow cookie contains 80 calories; one Snack Well devil’s food cookies has 50 calories and no fat.
- One regular Fig Newton has 90 calories versus one fat free Fig Newton at 45 calories.
- Five regular Triscuit crackers contain 130 calories with 7% fat versus seven reduced fat Triscuits, which contain 120 calories and 4% fat.
- Ground beef has 320 calories per 3 oz. serving versus 160 calories per 3 oz. serving of ground chicken with less fat and less cholesterol. (Ground chicken is difficult to find but Dan’s Market in Foothill Village regularly carries it. Expensive at $3.99/lb., fortunately it is frequently on special. Whole Foods in Sugar House offers ready-made blue cheese chicken patties, which are excellent. Ground turkey, if you like it, is comparable to ground chicken and easier to find.)
- One large egg has 70 calories, 7% fat and 71% cholesterol versus one serving of Egg Beaters with 30 calories per serving-zero fat and cholesterol. At $2.25 to $2.80 for a 16 oz. container with approximately 7 servings, this product is more expensive than regular eggs.
Those changes in foods and a reduction in overall calorie consumption combined with four to five 30 minute walks around the neighborhood or other aerobic exercise per week, have made significant improvements in health and weight loss for this Sugar House couple. Give it a try!