Auburn Racquet & Fitness Club

When it comes to eating less, it helps to keep the evidence intact.  A study found that graduate students ate fewer chicken wings when their bone-filled dirty plates were kept in front of them than when remains of the eaten grub were removed. Study authors believe that if you see what you’ve consumed, you’re much more likely to refuse extra helpings. with portion control a major part of dieting success, seeing is believing when it comes to cutting calories.

While some sodium is needed by the human body and, along with potassium, is responsible for proper nerve transmission and fluid balance, recent research suggests Americans need to curb their salt intake.

Foods highest in salt are processed meats, salted pretzels and chips, breakfast cereals, processed cheese spreads, smoked meats and fish, pickles and sauerkraut, canned soups and soup mixes, packaged meals, salad dressings and sauces.

LOW SODIUM FLAVOR SAVERS,

GIVE THESE CONDIMENTS A TRY

Sodium per 1 Tbsp. serving

• Spicy Mustards…1-2 mg
• Horseradish/wasabi…47 mg
• Salsa…96 mg

Compare to

• Soy sauce/tamari…1,005 mg
• Terryaki sauce…690 mg
• Barbecue sauce…196 mg
• Ketchup…167 mg

1. SPREADS (Margarine)

TIP: Look for soft tub margarines, which contain lower amounts of trans fats, and use sparingly.

2. PACKAGED MIXES (Cake, pancakes, etc.)

TIP: Look for reduced-fat options, or make baked goods from scratch.

3. SOUPS

TIP: Make your own soup, or buy reduced-fat options.

4. FAST FOOD (KFC, Burger King, Wendy’s)

TIP: Skip fast food, especially the pies, biscuits and fries.

5. FROZEN PREPARED FOODS (Chicken pot pies, macaroni & cheese, pizza)

TIP: Stick with baked and broiled items without sauces and crusts, or make your own.

6. BAKED GOODS (Cookies, cakes, pies, doughnuts)

TIP: Make your own low-fat versions at home.

7. SNACK FOODS (Most fried chips and crackers; read labels)

TIP: Try pretzels, baked chips, pita chips, fresh fruit, yogurt and trail mix.

8. BREAKFAST FOODS (Cereal bars and high-fat cereals)

TIP: Try whole wheat toast, yogurt and low-fat cereal with skim milk.

9. TOPPINGS AND DIPS (Non-dairy creamer, whipped toppings, gravies, bean dips and salad dressings)

TIP: Stick with oil, vinegar and herbs on your salads; non-fat milk in your coffee and make your own dips and gravies.