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Chapter List For:
Your Perfect Weight:
  1. Introduction to Your Perfect Weight
  2. The Health Benefits of Weight Loss
  3. Setting Your Goal Weight
  4. A Beginners Guide to Cutting Fat
  5. Creating the Low-Fat Kitchen
  6. Shop Talk Developing Your Supermarket Savvy
  7. Low-Fat Cooking Tricks
  8. Nutrition Getting the Right Stuff
  9. Exercise Your Secret Weapon
  10. Resistance Training Pump Up Your Weight Loss Power
  11. Taming Your Stress While You Shed Pounds
  12. Change Your Ways Change Your Weight
  13. Jump-Starting Your Motivation
  14. Reader Survey Results
  15. Calling All Men
  16. For Women Only
  17. His Her Guide to Weight Loss
  18. Keeping Your Kids Slim
  19. Dining-Out Guide
  20. Special Situations
  21. Tips from Top Spas
  22. 20 Unexpected Reasons Why Weight Loss Fails
  23. Makeovers to Last a Lifetime
  24. Keeping It Off Forever
  25. Your Perfect Weight 52-Week Plan
  26. Your Perfect Weight Week 1
  27. Your Perfect Weight Week 2-5
  28. Your Perfect Weight Week 6-10
  29. Your Perfect Weight Week 11-13
  30. Your Perfect Weight Week 14-17
  31. Your Perfect Weight Week 18-20
  32. Your Perfect Weight Week 21-23
  33. Your Perfect Weight Week 24-26
  34. Your Perfect Weight Week 27-30
  35. Your Perfect Weight Week 31-35
  36. Your Perfect Weight Week 36-39
  37. Your Perfect Weight Week 40-43
  38. Your Perfect Weight Week 44-48
  39. Your Perfect Weight Week 49-52
  40. Your Perfect Weight Success Diary
  41. Sample Diary for Women
  42. Sample Diary For Men
  43. Success Diary
  44. Quick and Easy Low-Fat Recipes Breakfast
  45. Quick and Easy Low-Fat Recipes Dinner
  46. Quick and Easy Low-Fat Recipes Party Food
  47. Quick and Easy Low-Fat Recipes Brown-Bag Lunches
  48. Quick and Easy Low-Fat Recipes Desserts
  49. Low-Fat Survival Techniques for Thriving in a High-Fat World
  50. Never Say Never
  51. Training Yourself To Make Better Choices
  52. Slimmer Selections from Fast-Food Restaurants
  53. Surprise Some Foods Can Fool You
  54. One Hundred 100-Calorie Snacks
  55. Terms for Perfect Weight
Library Home > All Books > Your Perfect Weight > Training Yourself To Make Better Choices
From the Rodale book, Your Perfect Weight:
Edit id 2321

Training Yourself To Make Better Choices


Previous Chapter Never Say Never
Next Chapter Dermatitis


Every time you walk into a supermarket these days there are dozens of new low-fat and nonfat products to be found. These products can be a boon for anyone trying to lose weight. Switching to a low-fat or nonfat version of a product can save you anywhere from 1 to 22 grams of fat. That translates into 9 to 198 calories. All it takes is a little exchange know-how to use low-fat products to your advantage. If you use these products to help you reduce your dietary fat intake by just 13 grams a day (and that should be easy!), you could lose one pound of body fat in one month. That's without even trying.

Use this table to get a handle on just how much calories, fat and sodium you'll be saving. Simply look up the food you're shopping for and go for the version of each product marked with an asterisk (*). Note: Even the light and low-fat versions of many of these foods can pack a pretty hefty dose of fat and calories. You need to evaluate any foods that contain fat in terms of the rest of your diet.

There are a variety of brands on the market for the following products. All figures in this chart are based on averages of these products, so be sure to check individual labels for specific figures.

FoodPortionCaloriesFat (g.)Sodium
Bacon
Regular1 slice363101
Light*1 slice181140
Bologna
Regular3 slices27024810
Low-fat*3 slices602590
Brownies, from Mix
Regular1 (29 sq.)150790
Light*1 (29 sq.)100275
Cake, Yellow, from Mix
Regular1/12 Cake26011310
Light*1/12 Cake2004310
Cake Frosting, Vanilla
Regular1 oz.160630
Light*1 oz.130130
Cheese
Regular1 oz.907390
Low-fat1 oz.583.5230
Nonfat*1 oz.400260
Cookies
Chocolate chip
Regular0.5 oz.552.545
Low-fat*0.5 oz.60185
Double fudge
Regular1 cookie773.268
Fat-free*1 cookie50065
Oatmeal raisin
Regular1 cookie59222
Low-fat*1 cookie60165
Sandwich, chocolate/vanilla creme
Regular1 cookie502.348
Low-fat*1 cookie50165
Cottage Cheese
Regular4 oz.1205460
Low-fat4 oz.901490
Nonfat*4 oz.800390
Crackers
Cheese
Regular12 (0.5 oz.)754265
Low-fat*18 (0.5 oz.)601160
Wheat
Regular5 (0.5 oz.)703135
Fat-Free*5 (0.5 oz.)500160
Cream Cheese
Regular1 oz.1009.990
Light1 oz.706115
Fat-free*1 oz.300180
Fig Bars
Regular160160
Fat-free*170085
Frozen Desserts
Ice cream (16% fat)1/2 cup17511.954
Frozen yogurt,
regular, chocolate
1/2 cup140465
Frozen yogurt*,
nonfat, all flavors
1/2 cup100060
Frozen Entrées
Chicken parmigiana dinner
Regular11.5 oz.400161,050
Low-fat*11.5 oz.2906340
French bread pizza
Regular5 oz.35014630
Low-fat*5 oz.3004470
Salisbury steak dinner
Regular11.5 oz.41018900
Low-fat*11.5 oz.2807550
Turkey dinner
Regular11.5 oz.34011980
Low-fat*11.5 oz.2804570
Granola
Regular1 oz.130615
Low-fat*1 oz.115255
Granola Bar
Regular1 (0.75 oz.)1204.280
Low-fat*1 (0.75 oz.)110295
Hot Dogs
Regular, beef118016690
Low-fat, beef1501460
Fat-free*, meatless1400290
Margarine
Regular1 Tbsp.901090
Low-fat1 Tbsp.35450
Nonfat*1 Tbsp.5090
Mayonnaise
Regular1 Tbsp.1001275
Light1 Tbsp.505110
Fat-free*1 Tbsp.100105
Milk
Regular8 oz.1508125
2%8 oz.1205125
1% 8 oz.1102130
Skim*8 oz.901130
Pancakes, from Mix
Regular3 (49)2305.7950
Light*3 (49)1302570
Pasta Sauce
Regular4 oz.1105510
Low-fat4 oz.401350
Nonfat*4 oz.450350
Peanut Butter, Chunky
Regular2 Tbsp.19017140
Reduced-fat*2 Tbsp.19013170
Popcorn, Microwave
Regular3 cups1006170
Low-fat*3 cups601160
Potato Chips
Regular1 oz.15010190
Fat-free*1 oz.1001160
Pudding, Chocolate
Previous Chapter Never Say Never
Next Chapter Dermatitis

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