Spring Clean Your Diet!

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No matter which diet you're following, there are a few foods that anyone serious about losing weight should give the boot. Here are the "culprits" I suggest you free from your fridge and purge from your pantry for a good, old-fashioned spring cleaning of your diet.

Culprit 1: White Bread

White bread is a staple of the American diet, loved by kids and adults alike (especially when there's a nice layer of peanut butter on one slice and grape jelly on the other, but I digress.) It's only human to prefer white bread to whole-grain varieties. Why? White bread is a refined carb, which basically means it's sugar -- and we all tend to have a liking for that white stuff, too.

White bread is typically enriched, which means nutrients that are stripped away are added back in. Even so, it doesn't pack the nutritional punch of whole grains. Even the "lite" or diet versions of white bread aren't such a good idea, even though they contain fewer calories than regular white bread. Another reason to go for whole grains? White bread digests much more quickly than whole grain varieties and therefore leaves you feeling hungry again much sooner.

Culprit 2: Soda

Soda is chock full of empty calories that go down oh-so-easily. Just one serving of regular soda packs in more than 100 calories -- and how many of us stop at just one serving? Go back for refills at your favorite fast food eatery and you can easily consume thousands of liquid calories in one sitting. Be careful of sports drinks, as well. Most of them contain just as many calories, and just as much sugar, as soda.

Culprit 3: Too Many Fruit Juices

Sure it sounds like it is always the healthy choice, but fruit juice can contain as many calories as soda, too. One small glass of orange juice packs in just over 100 calories. So, if you drink several glasses throughout the day...well, you do the math. Of course, it is preferable to soda, thanks to its vitamin content. But if you're really looking for a better caloric bargain that will benefit your health, choose whole fruit instead of juice. You'll take in fewer calories and more fiber, especially if you choose a fruit with skin, like an apple.

Culprit 4: Fattening Frozen Foods

Fish sticks and chicken nuggets may be convenience champions, since they are easy to zap in the microwave and are ready in seconds. However, they can spell diet disaster. These options are deep fried long before they make their way to your freezer, and that turns healthy poultry and fish into diet duds. Look for frozen, grilled fish fillets and grilled chicken patties or strips to get the benefit of convenience without so much fat.

Always check the labels on frozen dinners, even if they sound healthy. While offerings from brands such as Lean Cuisine and healthy Choice are often lower in fat and calories than traditional frozen meals, the counts can vary significantly among meal varieties, even if they're made by the same company. A good rule of thumb is to choose meals with 300 calories or less and always supplement them with a veggie-filled side salad, which will leave you feeling more satisfied.

Culprit 5: Full-Fat Dairy

Dairy is good for us because of its nutrient content. It is particularly beneficial for women, who need calcium to prevent osteoporosis. Calcium may help with weight-loss efforts, too. But full-fat dairy products, such as whole milk and regular cheese, are not exactly waistline-friendly (despite their calcium). A large glass of whole milk actually packs in as much fat as a small hamburger patty.

You can easily adjust to reducing the fat that you get from dairy by "downgrading" a little at the time. Nobody says you have to switch from whole milk in your cereal one morning to fat-free milk the next. Try reduced-fat for several weeks, then work your way down to fat-free (skim) milk. I drank whole milk until my early twenties, and was sure I would never going to get used to 1%. Now, I actually prefer it!

Remember when "diet cheese" first came on the market in the 90s? I thought is was the answer to my prayers, because I'm virtually a great big mouse when it comes to getting a cheese fix each day. So, I was a little disappointed at the initial offerings (especially a low-fat cheese I bought which didn't melt!) The good news is that low-fat cheeses that line store shelves today are much, much better, both in taste and texture (and yes, even "meltability.") Try one -- you might not be able to tell the difference.

Helpful Suggestions

No one can avoid less-than-healthy foods all the time. (If they do, they probably have stellar willpower and not much fun.) While it's better to not have these foods always on-hand, you can probably strike a happy medium when it comes to some favorites. When you play "food cop," keep one for every four or five foods you toss.

Always keep in mind that moderation is the key in all things weight loss. Remember, when it comes to long-term weight management, small changes are the ones you'll find easier to stick with. And the new, good habits you stick with are the only ones that will work.

Not sure if you should keep or toss that snack in your desk drawer? Find out the calorie count for all your favorite foods by searching Calorie Count Plus. You can find healthier swaps and even track your calorie intake, too.
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