New Year's Resolution: Don't Go On a Diet - CHANGE Your Diet
At Wellspring, we know that research demonstrates that diets are ineffective. Diets are simply too complicated and they restrict freedom too much. Temporary success is likely, but long-term success is very unlikely.
This is why we train our students and campers to love foods that love them back - foods that taste great, but that are low calorie-density and also low in fat.
So rather than go on a diet, kick off 2008 by committing yourself to lifestyle change. Here's a list of staple foods our students and campers enjoy for breakfast, lunch, dinner and for snacks.
BREAKFAST - select one |
Cals. |
Fat |
1 - serving Special K (with fat-free milk) |
200 |
0 |
1 - serving Cheerios (with fat-free milk) |
165 |
0 |
1 - serving Corn Flakes (with fat-free milk) |
165 |
0 |
1 - serving Raisin Bran (with fat-free milk) |
280 |
0 |
1 - serving Shredded Wheat (with fat-free milk) |
210 |
0 |
1 - serving fat-free yogurt with banana |
230 |
0 |
LUNCH OR DINNER |
||
Bread - select one |
||
1 pita bread |
90 |
0 |
1 soft taco fat-free flour tortilla |
90 |
0 |
2 pieces - whole wheat bread (fat-free) |
70 |
0 |
1 hot dog bun |
110 |
1.5 |
Contents - select one |
||
3 oz. tuna fish - canned in water |
110 |
2.5 |
3 oz. fat-free Turkey Breast |
90 |
0 |
1 fat-free Ball Park Reg. Hot Dog |
40 |
0 |
1 fat-free Ball Park Beef Hot Dog |
45 |
0 |
1 Turkey Frank Ball Park Hot Dog |
45 |
0 |
6 slices - 2 oz Hillshire Deli Select Pastrami |
60 |
1 |
2 oz. Healthy Choice Roast Beef |
60 |
1.5 |
½ cup Egg Beaters (2 eggs) |
60 |
0 |
2 oz. fat-free Cheddar Cheese |
82 |
0 |
2 oz. fat-free American Cheese |
82 |
0 |
2 oz. fat-free Mozzarella Cheese |
84 |
0 |
2 tbsp Peanut Wonder |
100 |
2.5 |
1 tbsp Jam/Jellies/Preserves |
65 |
0 |
Condiments - select as many as you like |
||
1 tbsp fat-free Mayonnaise |
10 |
0 |
1 tbsp Yellow Mustard |
15 |
0 |
1 tbsp Ketchup |
15 |
0 |
1 tbsp French's Honey Mustard |
15 |
0 |
1 tsp. Horseradish |
2 |
0 |
1 large Dill Pickle |
12 |
0 |
1 tbsp Sweet Pickle Relish |
20 |
0 |
1 cup shredded/chopped Lettuce |
7 |
0 |
1 cup fresh Spinach |
7 |
0 |
1 thin slice Onion |
4 |
0 |
1 thick slice Tomato |
5 |
0 |
½ Sweet Red Bell Pepper |
14 |
0 |
1 oz. sliced Cucumber |
4 |
0 |
4 each or 1 ½ oz Carrot sticks |
18 |
0 |
Recommended Low-Fat and Fat-Free Snacks |
|||
Low- and Fat-Free Snacks |
Portion Size |
Cals. |
Fat |
Fig Newman's |
2 cookies |
120 |
0 |
Air Popped Popcorn |
1 cup |
40 |
0 |
Fat Free Pretzels |
1 pkg. 1 ¼ oz. - 35.4 g. |
120 |
0 |
No Pudge Brownies |
1/12 pkg. prep'd |
90 |
0 |
Raisins |
1 box - 1 ½ oz. |
130 |
0 |
Fruit Varieties |
1 piece |
70 |
0 |
Beef Jerky |
1 pkg. - 26 g. |
70 |
1 |
Caramel Corn Quaker Rice Cakes |
1 pkg. - 16 g. |
50 |
0 |
Apple Cinnamon Quaker Rice Cakes |
1 pkg. - 16 g. |
50 |
0 |
Fat Free Muffins |
1 each - 1.65 oz. |
130 |
0 |
