At times reducing the amount of calories we consume, and eating healthier can be easier than we think. Start by making small adjustments weekly. Each week focus on making one adjustment, then the following week gradually introduce another adjustment to your current diet and lifestyle.

This week’s challenge is to take a favourite recipe and ‘lighten it up’. Look at the table of ingredient substitutions below and see how they might work with your favourite recipe. Also look at the tips for cutting down on fat and calories during preparation. You might be surprised to find that you like the lighter version better.

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To Your Health

Think of the last time you went grocery shopping without your shopping list. You started walking down the aisles aimlessly. You were looking at items and going
 “I haven’t had that for a long time”, or
 “I always read about this item. I’ll use it for dinner one day”, or
 “This looks delicious. I’ll buy it to try it out”, or
 “I haven’t bought a cake for ages”, or
 “Did the cheese finish? Let me buy just in case”, or
 “Look how handy this will come for those nights when we want a quick meal”, or
 “I should try eating more vegetables. Let me see what I can buy from this section”,
 … and on and on.

First of all, after this shopping spree you’ll realize that the bill comes much higher than normal. Secondly, some of the items are pushed back in the cupboards and freezers and forgotten.

Thirdly, all the extra items that you bought, you simply don’t need them. They are basically extra calories, and usually the extra items that you pick up from the grocery store are either empty calories or loaded with calories.

So, the solution to this is easy. It all boils down to planning. Make sure to go through your cupboards, fridge and freezer prior to going shopping, and make a list of all the things that you need. Another option is to keep a notepad and a pencil in the kitchen, and when you realize that you are running out of something write it down on your shopping list. Then when you are at the supermarket just buy stuff from the list, and avoid being tempted into buying other items. Don’t linger in the aisles looking at stuff – just whisk through only picking up the items that you need.

To Your Health