Advertisement Those changes could help people avoid the two pounds or more a year the average adult gains, said Linda Lee, nutrition manager for the La Crosse County Health Department and a member of the local Pioneering Healthier Communities Team.
Lee said those changes could mean not gaining 10 to 20 pounds over 5 to 10 years.
“I hear over and over again, ‘How can I avoid gaining weight every year,’” Lee said. “Maybe with little changes such as eating 100 fewer calories a day, one could potentially avoid the weight gain.”
Many people forget about the little things they eat every day, which add up over time, Lee said. “Finding little ways to eat 100 fewer calories a day can help a lot, and we wouldn’t even notice what we’re missing,” she said.
Lee suggests coming up with three or four ways to eat 100 fewer calories a day. That could mean losing weight without a lot of hard work, she said.
America on the Move Foundation, a national nonprofit organization with a mission to improve health and quality of life by promoting healthful eating and active living, has come up with 100 ways to eat healthier in trying to reduce 100 calories or so.
Here are 20 ways to eat healthier. None alone will equal 100 calories exactly, but selecting a few will help you meet the goal:
BREAKFAST
— Select nonfat or 1 percent milk instead of whole milk.
— Use a small glass for your juice and a small bowl for your cereal.
— Savor a bowl of bananas, berries, low-fat milk and sugar substitute instead of a sweet roll.
— Split a bagel with someone, or wrap up the other half for tomorrow’s breakfast.
LUNCH/DINNER
— Prepare tuna or chicken salad with fat-free mayonnaise.
— Make a pizza with half the cheese.
— Grill your sandwich using nonstick cooking spray instead of butter.
— Stuff a pita pocket with more fresh vegetables, less meat and cheese.
DESSERT
— Satisfy your sweet tooth with a sliver, bite or taste of dessert instead of a full portion. Share your dessert with someone.
— Cut a half slice of cake or pie.
— Choose fruit for your dessert.
BEVERAGES
— Substitute diet soda for regular soda. Better yet quench your thirst with water.
— Choose a small or medium drink rather than a large, pay attention to serving sizes and drink light beer instead of regular.
SNACKS
— Try raw vegetables instead of tortilla chips with salsa.
— Try baked chips instead of the regular variety.
— Choose sugar-free yogurt and fresh fruit as a snack.
DINING OUT
— Skip the super-size promotions.
— Ask for a cup of soup rather than a bowl.
— Substitute steamed vegetables for potato, rice or pasta side dish. Choose a side salad instead of French fries.
— Select an appetizer as your main dish.
EVENTS
HEALTHY LIVING TOWN HALL MEETING:
Join WXOW TV-19 news anchor Dave Solie as he hosts Mark Fenton, a national walking expert, and other local experts as they explore ways for you and your family to get more active and eat healthier. The meeting, “Eat Well and Move More,” is at 7 p.m. today in Cleary Alumni and Friends on the University of Wisconsin-La Crosse campus. It is sponsored by the local Pioneering Healthier Communities Team. The meeting will be taped by WXOW-TV 19 and rebroadcast several times.
AMERICA ON THE MOVE WEEK EVENT:
Wrap-up party, 5:30 to 9 p.m. Friday, YMCA North in Onalaska. Sample healthy snacks from 5:30 to 6:30 p.m.; from 6 to 6:30 p.m., see local business owners get a pie in the face for the increased amount of steps their employees take during the week. Wanda Owen-Reese, Zumba instructor, talks about adding physical activity to her life; and there will be a Zumba dance party from 7 to 9 p.m.
