Choose sugar-free over regular ice cream. Dishing up a bowl of sugar-free ice cream is a great way
to indulge in a cold, creamy treat without calorie overload! For example, bursting with minty-
chocolate flavor, Edy’s No Sugar Added Mint Chocolate Chips ice cream may be missing some sugar
on the ingredient list, but hardly lacks the ability to satisfy your craving for a cool, creamy sweet treat!
A ½ cup serving contains 110 calories and 4.5 grams of fat (3 grams saturated fat), which adds up to
50% less fat and 30% fewer calories than regular ice cream. Edy’s No Sugar Added option is a part of
a “Better-for-You” line of Edy’s ice cream options that also includes Grand Light, No Sugar Added
Fat Free, Frozen Yogurt, and Frozen Yogurt Fat Free. If you’re an ice cream lover, try one of these
healthier options…your taste buds will never know you’ve switched!
Think Twice! Edy’s Grand Mint Chocolate Chip Ice Cream is named well, for it boasts an impressive
(grand, if you will) amount of fat (9 grams) and saturated fat (6 grams), not to mention 170 calories in
each ½ cup serving. If you choose to treat yourself to this luxurious version of Edy’s Ice Cream, it
would be wise to limit your indulgence to the ½ cup serving size!
Healthier Recipes! Omit or only use ½ of the amount of butter or oil called for in the directions of
boxed side dishes.
Use online tools to access nutritional information about your favorite fast food. You may think
that if you’re going out to eat, your chances of finding healthy choices are few and far between, but
you may be pleasantly surprised! Believe it or not, there is more than Subway to choose from when
you want healthy eating on the run.
McDonald’s is offering a new tool to consumers called “Bag a McMeal” which is available at
www.mcdonalds.com. This program allows you to drag a picture of the menu items you want into a
“carry-out bag”, and then see a nutrition analysis of calories, total fat, saturated fat, cholesterol,
sodium, carbohydrate, fiber, and protein as well as the diabetic exchanges for the meal you selected.
By mixing and matching menu options, you can tailor a meal and serving size to fit your specific
nutritional needs before even entering the restaurant!
Burger King also offers a “meal simulator” of sorts called “Have it Your Way” on their web page:
www.burgerking.com (click on nutrition on the side bar, then nutritional facts). Select the menu item
you want from a drop-down list, then customize by adding/subtracting toppings (i.e. no pickle or
mayo). Change sizes or add sides to complete your meal and view your nutrition analysis! In addition
to the nutrition facts provided by McDonald’s, Burger King also provides information for trans fat,
total sugars, and % daily values of vitamin A, C, iron, and calcium.
These handy programs let you plan your meals ahead and help take the frustration out of making
healthy choices at fast food restaurants. Take a few minutes to explore the options you have to make
your typical fast-food order a little bit better for you...you’ll be happy you did!
Enjoy movie popcorn in moderation. Choose the smallest size of popcorn at the theater--and resist
adding extra butter!
Choose wisely when eating out. When eating out, ask for a salad rather than fries as a side dish.
No Yolk! Substitute two egg whites or 1/4 cup of egg substitute for one whole egg.
Watch for Liquid Calories! We’ve all heard the phrase “You are what you eat.” But what about what
you drink? It’s easy to chug down 500-1000 calories without even noticing when you’re choosing
drinks with added sugars like regular sodas, lemonade, fruit punch, cocoa, cappuccino and sweetened
tea. According to the US Department of Agriculture, people consuming 2,000 calories a day should
eat no more than about 10 teaspoons (40 grams) of added sugar. But recent surveys show that the
average American consumes about 20 teaspoons of sugar per day. Soft drinks, which contain about
nine teaspoons of sugar per 12-ounce can, are a leading contributor to increased sugar consumption.
Sugar itself isn’t evil. It provides energy, but lacks other important nutrients such as vitamins,
minerals, and fiber, and may potentially replace healthier choices. Make your drinks count toward a
well-balanced diet by choosing water, low-fat milk, or sugar-free beverages to complete your meal!
The Label Says It All! Label reading could save your life (or a few calories)! Just because a product
is sugar-free does not make it calorie or fat free, so it’s important to do a quick comparison between
brands and varieties to make the best choice! A perfect example is hot cocoa mix. When examining
several packages, it was discovered that the Swiss Miss Fat Free with Calcium cocoa had fewer
calories than their mix that was marketed as sugar-free! Only 50 calories per serving, this mix is
sweetened with Splenda, a sugar substitute. A few seconds of research rewarded me with a sugar-free,
fat-free, guilt-free, calcium-enriched cup of hot cocoa. Take the time when you’re at the store to do the
same! Compare the nutritional contents of popular drinks at
Opt for stir-fry. In Chinese restaurants, choose stir-fried dishes rather than sweet and sour or sesame
Eat "fun-sized" instead of regular size candy. To satisfy your craving for chocolate, have a “fun-
sized” candy bar instead of the regular size!
Angelic Choice! Instead of chocolate cake, have a slice of angel food cake.
Baked is better. Bake, rather than fry, your French fries.
In the Mood for Mexican? Order a burrito or soft taco rather than a hard taco or chimichanga.
Save the Sugary Calories! If you’re not ready to make the full switch, cut calories by mixing half
regular with half diet for a slightly sweeter, but smarter choice!
Having trouble getting accustomed to the taste of diet drinks? Try one of the many flavors available,
and soon enough, you’ll prefer it!
The Not-So Fine Line Between Thick and Thin. Believe it or not, pizza has a lot of things going for
it. Following the Food Guide Pyramid, the crust fits into the bread group, and the cheese is a part of
the dairy group. The toppings can count as vegetables or as a meat. But be careful! Sausage and
pepperoni are high-fat meats!
The real trouble comes in when we don’t stop at just one piece, and when that piece alone may serve as
2-3 servings of bread from our goal of 6-11 total for the day. A single slice of Pizza Hut's Cheese Pan
Pizza has 270 calories and 13 grams of fat. Scaling back to a hand-tossed cheese slice gives 220
calories and 8 grams of fat, saving you 50 calories per slice. To trim off a few more calories, try the
Thin ‘N Crispy Pizza, where you’ll find 190 calories and 8 grams of fat in a cheese slice. For some
extra pizzazz, try ordering one of Pizza Hut's new Fit ‘N Delicious pizzas, which offer lots of flavor for
only 140-170 calories and 3.5-5 grams of fat per slice!!
So don’t let the goal of eating healthfully keep you from enjoying pizza nights with your friends.
Choose your crust and toppings wisely, and order a side salad to keep from going overboard on serving
sizes. Enjoy a fun, sensible version of everyone’s Friday night favorite.
For detailed nutrition information from Papa John's, Pizza Hut, and Dominos, visit the nutrition portion
of our website at: http://www.purdue.edu/worklife.
Substitute for sour cream. Use plain, low-fat yogurt or fat free sour cream in place of sour cream in
your dip mix.
Skinny on Tacos...Order a burrito or soft taco rather than a hard taco or chimichanga.
Cut the Sugar and Get More! Have one cup of microwave popcorn instead of ½ cup boxed caramel
Lift the Top! Save calories by eliminating 1 slice of bread and eating an open-faced sandwich.
Must-Be Middle! Choose your piece of cake from the middle. You’ll get much less icing from a
center piece than a corner piece.
Don’t Fall for a White Lie! Pasta is one of those meals that’s perfect when you don’t know what else
to fix for dinner. It’s quick, you often have the ingredients on-hand, and served with a salad and garlic
bread before you know it: voila! Dinner is served! As the low-carb diet craze continues, pasta has
undeservedly gotten a bad reputation. A 1/2 cup serving of cooked pasta (spaghetti) contains a mere 99
calories, less than half a gram of fat, and less than 5 milligrams of sodium. (USDA Handbook 8-20).
Better still, whole-wheat pasta is a great source of fiber. So what can turn this good-for-you favorite
into a health hazard? What you add to it, of course! On average, one cup of white sauce (such as
alfredo) contains a whopping 360-400 calories and 27-36 grams of fat! Needless to say, try to save
pasta with white sauce for special occasions, and remember, “a little dab will do ya!”
Get Caught Red-Handed! There is a healthier option when it comes to pasta sauces! A one-cup
serving of red sauce (such as marinara) contains an average of 140 calories and only 5 grams of fat.
Better still, it counts as 1 of your 3 servings of vegetables for the day! Obviously you’ll be better off
the more often you’re seeing red! Compare the calorie content of your favorite foods at:
Ordering Chinese? Enjoy steamed rather than fried rice and choose spring rolls instead of fried egg
Packed with Flavor! Sharp cheeses provide more flavor so you can use less.
Healthy Choices. Choose roasted or rotisserie chicken instead of fried.
Substitute for oil or butter. To make your home-baked treats healthier, use applesauce or puree
prunes in place of the oil or butter in the recipe! Smucker’s Baking Healthy fat substitute is another
product designed for use in boxed mixes or homemade foods. Look for it in the baking aisle next to
the shortening and oils in most stores. The result will be a tender, delicious product that no one will
ever suspect is low-fat!
Seconds, Please! Got a craving for the salty-crunchy combo? Thanks to Frito Lay Baked Lays?
brand Potato Crisps, you can satisfy that craving and not feel guilty! In a one-ounce portion
(approximately 11 crisps) you’ll find 110 calories and only 1.5 grams of fat (0 g saturated!) Baked
Lays are also available in barbeque and sour cream and onion flavors (120 calories and 3 grams of fat)
to add some spice to your healthy diet. A word of caution: just because they’re a healthy option
doesn’t make them a free food! It’s always a good idea to take what you want to eat and put it into a
separate serving dish, rather than to snack out of the bag!
Second Thoughts! Lay’s motto: “Betcha can’t eat just one” is exactly what gets you into trouble
when eating Lays? brand Classic Potato Chips. One ounce (approximately 20 chips) contains 150
calories and a heart-stopping 10 grams of fat, not to mention 3 grams of the ever-lurking saturated fat.
The bottom line is this: those 20 chips count as 1 starch and 2 fat servings. If they’re that important to
you, one serving can be worked into an overall healthy diet, but if you’d rather not “chew the fat” opt
for the baked version instead!
Grazing at the Vending Machine? When you’re snacking from the vending machine, choose a
granola bar instead of a fudge-nut brownie.
Substitute light, low calorie yogurt for classic or custard-style yogurt. Yogurt is always an
excellent choice if you’re looking for a quick, refreshing, healthy snack. A quick peek at the Nutrition
Facts Panel will tell you that it’s low in fat and a great source of bone-building calcium! Like most
foods these days, however, there’s far from one option to choose from, and the variety can be
overwhelming! If you’re looking for ways to cut a few calories, a closer look at the label will reveal
almost a 100-calorie difference between custard-style yogurt and the light version! A 6-ounce
container of Yoplait fruit flavors custard style yogurt contains 190 calories, 3.5 grams of fat, and 2
grams of saturated fat. If you’re in the mood for custard, it might be a good idea to plan to have this
yogurt as a healthier dessert option, rather than a breakfast or a snack!
Better for You! The National Academy of Sciences recommends that women consume a balanced
diet that includes 1,000 mg of calcium each day, the equivalent of about three 8-ounce servings of milk
or milk-group foods (milk, cheese, yogurt), and that kids get even more! What better way to get your
calcium than by indulging in a great-tasting, low calorie snack of Yoplait Light yogurt?
Calorie-Conscious Sandwich! Order a deli sandwich on sliced whole wheat bread instead of a bagel
or a croissant.