Different diets may come and go, but at the end of the day, successful weight management always comes back to calories. If you take in more energy (calories) than you spend, you will gain weight; eat less and you'll lose. The trick is to find meals that will satisfy your hunger, daily nutrient needs and, last but not least, your desire for great-tasting food.
These delicious recipes, complete with nutritional analysis, all contain less than 500 calories and are packed with healthful nutrients. Best yet, these are not "diet" recipes, but great food your friends and family will also enjoy.
Bagel, large (360) Bran muffin, large (454) Cheese popcorn, 3 cups (172) Chocolate cream-filled cookies, 2 (82) Donut, glazed (242) Granola cereal, cup (285) Oriental rice, cup (340) Waffle, homemade, 7-inch (218)
Bagel, small (157) Bran muffin, small (178) Light popcorn, 3 cups (60) Chocolate graham crackers, sheet (70) English muffin, whole wheat (130) Raisin bran, cup (94) Brown rice, steamed (108) Pancake, two 4-inch (172)
203 276 112 12 112 191 232 46
Vegetables
Broccoli with cheese sauce, cup (57) Fast food French fries, large (520) Potato salad, 1 cup (358)
Broccoli, steamed, cup (26) Fast food French fries, small (220) Potato, baked, medium (161)
31 300 197
Fruit
Banana chips, 1 ounce (147) Peaches canned in heavy syrup, cup (97)
Banana, 1 medium (109) Peaches canned in juice, cup (55)
38
42
Dairy Foods
Cheddar cheese, 1 ounce (114) Ice cream, vanilla, rich cup (259) Milk, whole, 1 cup (149) Yogurt, fruit, sweetened with sugar, 8 ounces (238)
Cheddar cheese, low fat, 1 ounce (49) Ice cream, vanilla, nonfat cup (100) Nonfat milk, 1 cup (86) Yogurt, fruit, sweetened with sugar substitute, 8 ounces (120)
65 159 63
118
Fats, Oils & Sweets
Baking chocolate, 1 oz (146) Mayonnaise, 1 T (100) Margarine, 1 T (99) Salad dressing, Ranch, 2 T (148) Soda, 12 fl. oz (152)
Cocoa, 1 oz (68) Mayonnaise, light, 1 T (50) Light margarine, 1 T (50) Salad dressing, Ranch, light, 2 T (77) Diet soda, 12 fl.oz (0)
78 50 49 71 152
Note: If you decide to follow a low calorie diet, you should make an appointment with a registered dietitian (RD), who can create a tailor-made weight loss plan that will meet all of your nutritional needs. You can locate an RD in your area by visiting the American Dietetic Association at: www.eatright.org. Remember, routine exercise is an important component of any weight loss program.
