It is important to have realistic expectations on your journey to a healthy lifestyle. To say that you will never eat out or eat at a party is not realistic. Have you ever found yourself stressed out if you are invited to a party when you are doing so well with your plan? Do you turn down a friend’s invitation because you are so afraid of falling off the wagon? You don’t have to dread happy time with your friends and family when you practice cutting calories from your meals. Two ways you can use to cut calories in your meals is to
- Eliminating some ingredients
- Substitute the recipe ingredients with their fat free and lite version.
Let’s take for example Wendy’s Apple Pecan full size salad. I went on their website and searched for the nutritional information on this very popular salad and boy was I surprised. The salad has 580 calories, 27g of fat, 50g of carbohydrates, 39g of sugar, and 38 g of protein. Well if you think you are being good and you decide to have this salad 3 times a day, you are looking at 54 g of fat, and 117g of sugar. Not all salads are created equal and we have to agree that this is too much fat and sugar for a salad. So how do you still enjoy eating out when you are on a healthy lifestyle diet?
The Wendy’s Apple Pecan Salad would be much lighter without
- crumbled blue cheese (1 oz contains 8g of fat)
- dried cranberries (low in fat but loaded with sugar sometimes added in the drying process of the fruit)
- roasted pecans (110 calories)
- 2 packets of pomegranate vinaigrette dressing.
A tip when you are eating your salad is to dip your fork in the dressing then into the salad. You do that for each bite, you will not consume the whole dressing since you really want the taste and not the added empty calories.
As you see most of the fat contained in this salad comes from the crumbled blue cheese, dried cranberries and roasted pecans. It may like like an innocent meal but when you add all the fluff that makes the salad a SENSATION, you are left eating empty too much fat and sugar in a SALAD.
Substitute Ingredients for Their Fat Free or Lite Version
I picked Paula Deen’s spinach, bacon and Swiss quiche. Her version yields 8 servings and 1 serving is a whopping 428 calories. One way to enjoy a quiche without it’s damage to your waistline is to prepare a vegetable quiche yourself. I substituted the ingredients for lighter and guilt-free ingredients using
- 1 tbsp of extra virgin olive oil
- 1 medium onion chopped
- 2 cup steamed broccoli florets mixed with cauliflower (you can buy this frozen already mixed)
- 1 cup asparagus cut in angle
- 1/2 cup red bell pepper
- 1 garlic clove minced
- 4 oz light feta cheese
- 3 egg whites and 1 whole egg
- 1/2 tsp sea salt
- 1 9-inch frozen gluten free pie crust pre-baked for 25 minutes at 325 degrees.
- Large skillet
Step 1. Preheat the oven at 350 degrees
Step 2. Heat your olive oil in the skillet over medium heat. Add the onion and saute for 4 minutes. Add remaining veggies with garlic and saute for 5 minutes.
Step 3. Mix together in a large bowl: eggs, feta cheese and salt. Add the sauteed veggies and mix well
Step 4. Pour the mixture into the pre-baked pie crust and bake for 40 minutes. Allow to cool-down for 20 minutes and
VOILA ! A quiche you split into 8 servings with less than 190 calories per serving