Low- Calorie Mistakes You're Probably Making. By Jessica Smith for Shape. Women seem to be almost innately programmed to check the calorie content of every food - - after all, we've always heard that weight loss (or maintenance) is all about calories in versus calories out. But to look and feel your best, there are certain times when it's better to opt for a higher- cal food. More From Shape. com: Confused by Restaurant Calorie Counts? Read Labels, Stay Slim. How (In)Accurate Are Calorie Counters at the Gym?"Low calories may or may not make you thin," says Theresa Albert, a registered nutritionist and author of Ace Your Health, 5.

Ways to Stack Your Deck. Overall, it is the quality of the calorie that counts rather than the calorie itself when it comes to fighting off disease and maintaining health." And it could help you drop a few pounds, too.

While it hasn't been studied, the theory is that if your body doesn't get the nutrients it needs, it holds onto to whatever it gets, making it harder to lose weight." Plus, if the extra calories are from fat, protein, or fiber, they'll keep you satisfied - - and away from the candy bowl. Whether your goal is better health or slimmer thighs, make the following food swaps for more nutritious, satisfying snacks and meals. Low- Calorie Trap: Crackers.

Packing lunches every day can seem daunting, but it doesn’t have to be. From tasty new sandwiches to protein-packed salads and clever ideas for remaking your. Fried Rice Lunch Dinner Green peas, carrots, onions, and eggs with a side of Eggrolls Chicken Fried Rice or Beef +(60¢) $4.99 $6.99 Shrimp or Combination $5.79 $7. Barnyard (oik, moo, gobble, cluck, baa)cow, pig, turkey, chicken and lamb, and of course bacon, on dimpflmeier holzofen art brot, double swiss cheese.

Better Bet: Nuts. When you compare 1. But think again: "The nuts provide omega- 3 fatty acids, which help turn off hunger messages in the brain, while the carbs in the crackers may do the opposite," Albert says. And while both have about the same amount of protein and fiber, the walnuts have zero sodium - - something we all need to cut back on anyway, for our health and to banish bloating.

Looking for lunch recipes? Allrecipes has more than 900 trusted lunch ideas whether you're planning ahead or looking for something last minute. The Most Pathetic Yet Hilarious Lunches Of All Time. We can't stop crying laughing. Adding lean protein to your lunch is an easy way to stay satisfied throughout the day. Compared to carbs and fat, protein like chicken, lean beef, low-fat dairy and. Find healthy, delicious low-calorie lunch recipes including low-calorie sandwiches, wraps, and lunches for work. Healthier recipes, from the food and nutrition. Find something quick, easy and low calorie from our list of the UK’s healthiest, tastiest grab and go lunches - 83 ideas from a dozen popular UK outlets. Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. In other words, it is conscious control.

Low- Calorie Trap: Chicken Breast. Better Bet: Chicken Thigh. Come to the dark side! For a measly 3. 4 additional calories, 3 ounces of dark meat will give you more anemia- preventing iron and immunity- boosting zinc than 3 ounces of chicken breast.

And don't worry about the saturated fat - - there's only one more gram in dark meat than white, and that's a good thing, Albert says: A little sat fat can be more satisfying and prevent hunger later. Low- Calorie Trap: Low- Fat Frozen Yogurt. Better Bet: Coconut Milk Ice Cream. Fro- yo isn't as virtuous as many dieters think: "Most frozen yogurts' high- sugar, lower- fat content leaves you feeling unsatisfied," says Cynthia Sass, MPH, RD, SHAPE contributing editor and author of S.

A. S. S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches. You may end up polishing off the entire pint - - nearly 7. Instead of diving into a tub of potentially chemical- laden frozen yogurt, Sass recommends satisfying your sweet craving with coconut milk ice cream. The saturated fat is healthy medium chain triglycerides, which will fill you up with a half- cup serving (about 2. Sass says. The benefits don't stop there, though. Research shows that these fats boost ‘good’ HDL cholesterol, lower ‘bad’ LDL, and help reduce waist circumference," she adds.

And coconut provides antioxidants similar to those in berries, grapes, and dark chocolate."Low- Calorie Trap: Low- Fat Sour Cream. Better Bet: Guacamole.

Topping your fajita with reduced- fat sour cream may seem like the better choice, but in reality, it offers little nutrition other than about 1. Sass says. "For an extra 4. And you'll get more antioxidants from your meal's veggies: In an Ohio State study, men and women who ate salads with avocado in them absorbed more than eight times more alpha- carotene and 1. Low- Calorie Trap: Puffed Veggie Snacks.

Photo from Amazon. Better Bet: Popcorn. Don't be fooled by the name - - those vegetable versions of cheese puffs are made with very little produce and have up to twice the sodium of potato chips for only about 3.

Air- popped popcorn gives you the same crunchy goodness and loads more. Three cups counts as a serving of whole grains and packs more antioxidants than a serving of fruit or vegetables, a recent University of Scranton study reported. That's because the antioxidants are more concentrated in popcorn due to its lower water content compared to fluid- rich produce," Sass explains.

And while three cups of plain air- popped popcorn has only 9. Add some oil and herbs, and both your body and your taste buds will enjoy the 1. Low- Calorie Trap: Jam. Better Bet: Nut Butter. Something made of rapidly- absorbed starch and sugar and little protein, which will spike your blood sugar and leave you feeling hungry and fatigued, doesn't sound like a healthy choice, right? So put down the jam or jelly and spread some nut butter on your toast, pancakes, or waffles instead, says Lauren Harris- Pincus, R. D. cofounder of Nutrition.

Babes. com. "Even though nut butter can contain nearly twice the calories of jelly, the protein and healthy oils will fuel your body and sustain your energy levels much longer." Perfect whether you work out post- breakfast or simply want a morning meal that will tide you over until lunch. Low- Calorie Trap: Egg Beaters. Better Bet: Eggs. The nutrition facts on a carton of Egg Beaters list no fat, no cholesterol, and less than half the calories of a large egg. But direct your eyes to the ingredients list, says Lauren O'Connor, RD, owner of Nutri- Savvy in Los Angeles. They add sugar and fillers, including gums and 'natural flavors,' for taste and texture consistency," she says.

They also fortify the formula since the nutrient- rich yolk is removed, but why go for something created in a lab when you can get the same nutrition naturally? Not only do real eggs offer plenty of protein, their yolks contain carotenoids; vitamins A, D, E, and K; a host of B vitamins, and DHA (an essential omega 3 fatty acid), all important nutrients for your vision, heart, brain, and bones," O'Connor says. And if recent headlines have you are worried that eating eggs could be as bad for you as smoking, don’t be. They’re not! Low- Calorie Trap: Low- Fat Cheese. Cooking With Copper. Better Bet: Full- Fat Cheese. Yes, an ounce of real cheddar has 6. But if you still haven't gotten the memo: Fat is not the enemy!

Cheese is about equal parts protein and fat, the perfect hunger- fighting combo, says Rania Batayneh, MPH, a certified nutritionist and owner of Essential Nutrition for You. Have a low- fat string cheese with grapes, and chances are you'll be pressing E4 on the vending machine a few hours later; have an ounce of the real stuff with your fruit instead, and your stomach won't make any noise.

But what about the saturated fat, you say?

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