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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