These mini survival guides will help you tackle food challenges—anytime, anywhere. No problem!
Get ready to sushi it up without swallowing boatloads of fatty stuff. HG's got the raw facts.
At-a-Glance GlossaryHeads Up! Look out for the following words. They'll clue you in that you're about to order something not so diet-friendly . . .
Crunch—Just a cute and clever way of saying "fried and fatty."
Dynamite—In sushi-land, the word "dynamite" basically means "baked in a sea of gooey mayo." Skip it!
Spider—Spider rolls are usually greasy fried crab rolls. They may sound good, but they're packed with calories and fat.
Tempura—This is basically a Japanese version of battered, deep-fried food. Don't be fooled by low-calorie foods (like veggies and shrimp) in the form of tempura. Any tempura = a fatfest!
Rockin' Rolls!
You can't go wrong with these restaurant regulars . . . |
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Nutritional information based on averages. One roll equals 6 large pieces or 8 small ones.
Extra, Extra!Items and ingredients to indulge in, and others to always avoid . . .
The Good—Soy sauce, rice vinegar, wasabi, ginger, seaweed, miso or clear soup, edamame, steamed dumplings.
The Not-So-Good—Oily or cream-based sauces, cream cheese, mayo, noodle or dumpling soup, tempura, fried dumplings.
More Sushi Tips
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Break out the chopsticks and break open the fortune cookies. It's time for Chinese food.
Hungry Girl HintsMaster mealtime, whether takeout or tableside . . .
* Stick With It—Hate to use chopsticks because you have trouble eating with them? That's exactly why you should use these tricky sticks. Fiddling with them will force you to eat slowly.
* Get Steamy—Order your dishes steamed, with sauce on the side. Then dip, don't pour!
* Veggie Victory—A Chinese restaurant is one place you can always count on for delicious freshly steamed veggies—without even a drop of fatty oil or butter. Take advantage and order a side of 'em in place of rice.
* Brown Is Better—If you're going to eat rice, make it brown—not white. Brown rice is an excellent source of dietary fiber. White rice is an excellent source of empty calories.
HG SHOCKER! |
If your dish is swimming in thick sauce, just that gooey stuff alone will account for 200 to 300 calories and 5 to 20 grams of fat in your meal! Do yourself a favor—order it on the side, and use sparingly! |
Best Bets!
These low-calorie dishes rate high with us . . . Steamed Veggie Dumplings (300 calories and 8g fat) Buddha's Feast (200 calories and 1.5g fat) Moo Goo Gai Pan (400 calories and 10g fat) Steamed Shrimp and Broccoli (200 calories and 2.5g fat) |
Nutritional information based on averages for typical serving sizes.
Shocking Stats! Just how horrendous and fatty is typical Chinese food?
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Chinese Food Dos and Don'ts . . .DO kick off your Chinese chowfest with a little soup. The average small serving of egg drop, wonton, or hot and sour soup will only add about 100 calories to your meal, and it'll help fill you up, too.
DON'T indulge in those fried chow mein noodles or wonton crisps restaurants serve by the basket. They add tons of fat and calories to an otherwise healthy meal. Ask your waiter not to bring any to the table or just place them out of reach on the other side.
DO avoid dishes that are breaded, fried, or coated in flour. That stuff does more than weigh down your plate. It'll weigh YOU down, too!
DON'T think all veggies are your friends. Broccoli trees are really good at sucking up and holding on to oil and fatty sauces. Eeeks (stupid trees)!
Chew the Right Thing!BITE IT! With just 25 fat-free calories, a fortune cookie is an awesome way to end your meal. And feel free to eat those orange segments many restaurants serve up, too. Your entire Chinese dessert will have less than 60 calories and practically no fat at all!
FIGHT IT! Those crazy almond cookies have about 85 calories and 5 grams of fat. They don't even taste that good. And have you seen that horrific oil spot those cookies leave on anything they touch? Gross!
You CAN survive a trip to your favorite Italian restaurant. Here's how . . .
Dos and Don'ts of Dining ItaliaDO start your meal off with a salad (light Italian dressing or oil and vinegar on the side) or some minestrone soup.
DON'T be afraid to request any of the seafood and poultry options grilled dry, with a heaping side of veggies. Then season those vegetables with a splash of lemon juice or balsamic vinegar, or dip 'em in a side of marinara.
DO eat bread or pasta, just not both. In Italy, it is a no-no to eat bread and pasta at the same time. Just skip the butter (who needs it when you have warm crusty Italian bread!), and stick with tomato-based sauce on your noodles.
DON'T order fish topped with cheese. Nix the cheese and you'll save calories and fat grams. DO enjoy a bowl of fresh berries instead of some crazy, too-rich dessert.
DON'T clear your plate. It's okay to take some home with you to enjoy the next day.
DO ask for whole wheat pasta. Many restaurants (including the massive Olive Garden chain) offer up the fiber-rich stuff as a filling alternative to plain white pasta.
Chew the Right Thing!BITE IT! The average ½-cup serving of marinara sauce has about 95 calories and 3 grams of fat.
FIGHT IT! A ½-cup portion of classic Alfredo sauce has an average of 240 calories and 22 grams of fat!
HG SHOCKERS! Avoid these top offenders when dining out on Italian fare . . .
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Nutritional information based on dinner portions.
Chew the Right Thing!BITE IT! A serving of Italian sorbet will only set you back about 150 calories, and it's fat-free. Or bite into a small almond biscotti for only about 100 calories and 3.5 grams of fat.
FIGHT IT! If you order tiramisu at an Italian eatery, your dessert plate will be packing about 1,100 calories and 60 grams of fat!
HG HONORS!
Seek out these impressive Italian eats . . . |
* Steamed Mussels or Clams, average (150 calories, 3g fat) |
* Pollo Magro "Skinny Chicken," Romano's Macaroni Grill (330 calories, 5g fat) |
* Spaghetti with Mushroom and Meat Sauces, The Old Spaghetti Factory (460 calories, 6g fat) |
* Pesce Marinara (Fish in Tomato Sauce), average (400 calories, 8g fat) |
* Venetian Apricot Chicken, Olive Garden (448 calories, 11g fat) |
Nutritional information based on dinner portions.
Don't let a trip to your #1 Mexican eatery get the best of you. Here's how to tackle a craving for Mexican, HG style . . .
TOP ATE Taco-tastic Tips1. Bulk up your meal with a side salad, or a side of veggies or beans.
2. Just say no to tortilla bowls, tortilla strips, guacamole, sour cream, and cheese.
3. Order two soft tacos, but eat only ONE tortilla. Just stuff what's inside the second one into the first and toss the extra tortilla. Your single super-stuffed soft taco will save you dozens of calories.
4. Avoid chimichangas, chalupas, enchiladas, and quesadillas—these are all fried and/or loaded with cheese.
5. Use salsa in place of dressing on your salads.
6. Take advantage of all the low-cal stuff like cilantro, jalapeños, and assorted chili sauces. You'll feel more satisfied if your meal is packed with flavor.
7. Order chicken or shrimp fajitas prepared without any oil. Then swap all the sides for a bowl of lettuce topped with tomatoes and a side of salsa. You'll wind up with a salad full of grilled veggies and more!
8. Avoid the chips at all costs (calories and fat rack up WAY too quickly).
The 411 on the good, the bad, and the SPICY! |
Taco Sauce—5 calories, 0g fat (2 tablespoons) |
Sour Cream—60 calories, 5g fat (2 tablespoons) |
Salsa/Pico de Gallo—10 calories, 0g fat (2 tablespoons) |
Guacamole—100 calories, 9g fat (¼ cup) |
Avocado—60 calories, 5.5g fat (¼ cup) |
Shredded Cheddar Cheese—110 calories, 9g fat (¼ cup) |
Black Beans—100 calories, 0.5g fat (½ cup) |
Refried Beans—120 calories, 2g fat (½ cup) |
Mexican Rice—140 calories, 4g fat (½ cup) |
Chips—140 calories, 7g fat (1 ounce, about 7 chips) |
Nutritional information based on averages.
TOP ATE Diet-Friendly Mexican Food Staples1. Grilled Chicken
2. Shredded Lettuce
3. Jalapeño Peppers
4. Pico de Gallo
5. Salsa
6. Fajita-Style Veggies (grilled without oil)
7. Black Beans
8. Grilled Shrimp (no butter!)
Traveling isn't an excuse to shovel lots of bad-for-you foods down your gullet. Here's how to take a trip without taking a vacation from eating right . . .
Snacks on a PlaneRelying on in-flight options for guilt-free grub isn't your best-laid plan. Here are some quick Dos and Don'ts for flying the friendly skies . . .
DO avoid the snack boxes with pretzels, crackers, and chips. Most of those snack packs have 600 to 900 calories and dozens of fat grams each. That's hardly a snack!
DON'T forget to do your homework. Check out your flight information online and find out what snack packs will be available to you.
DO stay busy. Bring magazines, handheld games, crossword puzzles, or even just a pen 'n paper to doodle on or to jot down some thoughts. By keeping your mind busy, you'll keep your appetite in check.
DON'T eat all of your emergency snacks on one flight (unless it's a true emergency—like the plane's been circling the runway for 18 hours!).
DO stay hydrated. Dehydration can cause grogginess and make it difficult to make smart decisions (like choosing to eat that apple you packed rather than those chips being passed around!).
DON'T underestimate your travel time. Factor in getting to the airport, waiting in line, and picking up baggage—even a short flight could mean many hours before your next meal.
HG's Guilt-Free Jet-Set Snack Pack Pick one item in each category and create the perfect snack pack for about 300 calories . . .
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HG In-Flight Tip!
Take advantage of the "free to walk about the cabin" part of your trip. Stretch your limbs, stroll the aisles, and keep your blood flowing. You'll be less likely to munch mindlessly if you're alert and aren't achy. Happy travels! |
Hit the Road, Jack!Road trips can be a pain in the butt, and not just because you're literally sitting on it for hours. Face it—rest-stop food, fast food, convenience-store food, and gas-station fare are all fairly frightening. The trick is to bring on-the-go, easy-to-pack, guilt-free snacks to keep you fueled between meals or to use as meal replacements. Here are HG's Top 10 snacks to stash when you travel (in no particular order) . . .
1. Snack Bars
2. Instant Miso Soup Packets
3. Rice Cakes and Soy Crisps
4. Single-Serving 94% Fat-Free Microwave Popcorn
5. Low-Calorie Hard Candies
6. Instant Oatmeal Packets
7. Turkey, Soy, or Beef Jerky
8. Sliced Fruits and Veggies
9. Light String Cheese
10. Portion-Controlled Snacks (like 100 Calorie Packs)
HG's Quick Road-Trip Fixes for "On the Go" Snack Options So you forgot to plan ahead. No worries . . .
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Cruise Control
Eating is definitely a major part of a cruise. And all the rumors are true—there are usually multiple buffets at all times of the day (and night). But this isn't necessarily a bad thing . . . * Embrace the Buffet—Buffets are packed with healthy options, and each one is a great opportunity to custom-build your perfect meal. Look for omelette stations (egg whites, no oil, and tons of veggies!), shrimp cocktail, cut-up veggies, fresh fruit, salad bars, and more. * Drink Up—If cocktails are part of your celebration style, no worries! For low-cal cocktail choices, your best bottled bets are wine or light beer. For mixed drinks, stick with ones made with calorie-free mixers (like diet soda or seltzer) and then flavor them with all the fruit garnishes you can get your hands on. |
* Speak Up—Cruise crews are used to special requests. The kitchen staff is usually prepared to cater to diabetics, vegetarians, and more, so if you want to special order something for the sit-down dinner, it shouldn't be a problem. Ask in advance to give them plenty of time to prep. * Stay Active—Participating in physical activity on board is a great way to avoid feeling the effects of extra food. Most ships have fitness rooms, but even splashing around in the pool or playing shuffleboard on the Lido Deck burns calories. |
Chances are you spend roughly 40 waking hours a week faced with tempting, diet-busting foods while you're at work. Don't be a victim! Arm yourself with the information (and snacks) you need . . .
Office Dos and Don'ts . . .DO avoid the kitchen. Keep utensils and a can opener in your desk, so you don't have to head to the kitchen for those items.
DON'T forget to plan ahead. Special-order lunches for meetings in advance. Or bring your own lunch if you can't special-order.
DO arm yourself with snacks. Make sure you keep your office packed with good-for-you treats.
DON'T snack from the vending machine. Even items that seem healthy (like trail mix or juice drinks) usually aren't low in calories.
DON'T wait too long to order dinner if you're working late. If you do, chances are you'll be too hungry to care what you're shoveling in your mouth.
Conquer cravings in shared spaces . . .
HG Dilemma! Does Susie in Accounting demand Potluck Pastry Fridays? Don't fall victim to the donuts and bagels that call out at you as you get your morning coffee. Get your coffee either before all the goodies arrive or after they've been picked over. Better yet, bring your own coffee from home and keep low-calorie sweets in your office for those weak moments. EAT IT! Fruit, veggies, snack bars, cereal, yogurt. BEAT IT! Cakes, cookies, bagels, donuts, muffins. |
Caffeine-y Meanies!Don't break up the day with some sort of humongous, fat-filled, blended, whipped-cream-topped "coffee" beverage. The calories in beverages count (no matter what Maureen in Marketing tells you) . . .
SIP IT! Coffee, unsweetened tea, Starbucks Frappuccino Light Blended Coffee drinks, diet soda, sugar-free energy drinks.
SKIP IT! UBBs (Unidentified Blended Beverages), sweet tea, regular soda, sugary energy drinks.
USE IT! Fat-free and/or sugar-free non-dairy coffee creamer, no-calorie sweetener, sugar-free syrup, light soymilk, fat-free milk, fat-free whipped topping.
LOSE IT! Half & half, sugar, sugary syrups, cream, regular milk, whipped cream.
For more coffee tips, check out our caffeine-Fix-in-a-Flash Survival Guide on page 314.
TOP ATE Must-Have Office Snacks (No Refrigeration Required)1. Canned Soups—If you're watching your sodium intake, keep an eye out for low-sodium versions because some canned soups are salty!
2. 100 Calorie Packs—You get the perfect snack-sized portion of whatever it is you crave—salty, sweet, chocolatey . . . you name it. Impressive!
3. Nut Mixes—Break these down into single-serving portions so you don't swallow the whole bag at once. The healthy protein and fat will keep you full for hours.
4. Fiber One Bars—There are about a zillion snack bars out there to choose from, but Fiber One Chewy Bars are the best ones to have around during those moments of candy-bar-craving desperation.
5. Tuna Pouches—Protein is the most satisfying of all food groups. Go at that tuna with just a fork, or break out some high-fiber crackers to top with the stuff.
6. Instant Oatmeal—It's low-fat, low in calories, filling, and easy to stash (it takes up less space than a couple of envelopes). Just watch out for a few of the crazy flavors that are packed with excess calories and fat grams.
7. Beef, Soy, or Turkey Jerky Snacks—Keeping a bag or two of this stuff in your desk is a great idea. It's low in fat and calories and packed with protein. Wanna know what's in HG's desk drawer? Tillamook Country Smoked Beef Nuggets.
8. 94% Fat-Free Microwave Popcorn Mini Bags—Fresh, delicious, warm popcorn anytime. And they even come in flavors like butter and kettle corn. You may want to occasionally pop up a multiple-serving bag. Your office mates will come running when they smell corn popping!
TOP ATE Must-Have Office Snacks (If You Have a Fridge/Freezer)1. Sugar-Free Gelatin and Pudding Snacks—These prepackaged, single-serving snacks have been faves of dieters for years.
2. Fat-Free Yogurt—Fat-free yogurt is an almost perfect food. It's nutritious and delicious.
3. Fresh Fruit and Veggies—There's no alternative to good old fruit and vegetables. They're crunchy, refreshing, great-tasting, and so good for you.
4. Guilt-Free Chilled Beverages—Whether it's water, diet soda, iced tea, or sugar-free lemonade, keep the fridge stocked with super sippers!
5. Sugar-Free Ice Pops—Stick a few in that tiny freezer compartment. You won't be sorry!
6. Lean Turkey Slices—Plain and simple, protein is good. Turkey slices are delicious. Eat them alone, with mustard, pickles, and/or Dijonnaise. You can even roll all that up in a few pieces of Romaine lettuce for a quickie protein wrap.
7. Fat-Free Cheese Slices—For those times when you are starving and need something you can pop in your trap quickly—but gum or sugar-free candy isn't gonna do the trick. Wrap your chompers around some cheddar, American, mozzarella, or Swiss.
8. Vitalicious VitaTops (vitalicious.com)—Each one of these muffin tops contains just 100 calories and lots of fiber. Always keep a spare one stashed in the freezer for emergencies. They ROCK!
Catered Meetings
Pay attention—it's okay to pull the cheese out from your sandwich, wipe the mayo off your bread, or even ask ahead of time to special-order your meal. It's all right to be high maintenance every now and then . . . |
BITE IT! Lean deli meats, whole wheat bread, salad (dressing on the side), veggies, fruit salad. |
FIGHT IT! Pre-made sandwiches, dressing-doused salad, pasta salad, pastries. |
Desk-Bound Lunch-Hour Power
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Workday Birthdays—Take the Cake
If you show up in the conference room and announce that you aren't having any cake, you can be sure you will be hassled and berated until you're forced to eat a sugary slice, while everyone stares at you. Instead, take a piece, celebrate with everyone, and have a bite or two. Then fiddle with it, put it down, and slip out of the room. Reward yourself later with a small, sweet snack in your office—like a lollipop. Or squash the craving for cake altogether by popping a mint or chewing on some intensely flavored gum. |
HG Tip! Browse through chapter 4 for ways to burn calories at work!
Convenience stores can be convenient for everything except your diet. Here's how to get in and out FAST-with snacks that won't break the calorie bank.
The Inconvenient Truth
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TOP ATE Convenience-Store Staples That Won't Wreck Your Diet1. Fresh Fruit
2. Hard-Boiled Eggs
3. Light String Cheese
4. Light Yogurt
5. Baked Chips or Soy Crisps
6. Carrot Sticks
7. Lean Deli Meats
8. Mini Cereal Boxes
I WANT CANDY! Most convenience stores are a good place to find retro candy. These candies may not be healthy, but they're fat-free and fairly low in calories. And they're certainly better than a lot of the other foods around. Treat yourself to one of these classics every once in a while.
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People often use holidays and parties as excuses to eat poorly. Don't do it! Be cautious and deliberate about what you eat. There are a few simple things you can do to avoid going absolutely CRAZY at food-filled fiestas . . .
The Dos and Don'ts of a Successful HG Party-GoerDO opt for simple foods packed with protein and fiber. That way you'll be less likely to overeat (and even if you do, it's on healthy stuff). Shrimp cocktail, crudités (sliced raw veggies), and grilled chicken or beef skewers are great party staples to stick with.
DON'T indulge in anything shiny, cheesy, or fried. That means no mayo-soaked sides, oily appetizers, fatty dips, or deep-fried items. Macaroni salad, antipasto, artichoke dip, and popcorn shrimp are all crazy-high in fat and calories.
DO treat yourself to dessert. Load up on fruit salad and savor a few bites of your favorite dessert (so you don't feel deprived and wind up stopping for a carton of ice cream the minute you leave the party).
DON'T fall victim to those giant bowls of mixed nuts. Though nuts are healthy, it's much too easy to munch on them mindlessly and end up gobbling 'em up by the handful. And each pile you grab will probably have 150 to 200 calories and 15 or more grams of fat.
DO check out more of our party tips on page 153.
Chew the Right Thing!The 411 on hors d'oeuvres . . .
BITE IT! Assorted chilled seafood is an awesome option—shrimp, crabmeat, mussels, and scallops are all super-low in calories and fat. And you can never go wrong with fresh veggies, as long as you ditch the creamy dips and eat them plain or with a little salsa.
FIGHT IT! Pigs in a blanket (those cute little bundled-up hot dogs) have about 75 calories each. Little quiches and fried dumplings can easily pack in over 150 calories a pop (eeeks!). And a single stuffed mushroom or bacon-wrapped scallop can contain 65 big ones!
TOP ATE Tips for Guilt-Free Party Sips No, you don't need to stick to water. Here are HG's favorite party sipper tips that allow you to skip the excess calories. Bottoms up . . . 1. If you're craving a mixed drink, choose one with seltzer or diet soda (calorie-free mixers = your friend) and a single shot of liquor, like vodka or rum. Then your whole drink will only run you about 100 calories. 2. Avoid fancy-schmancy frozen drinks like daiquiris, margaritas, and piña coladas. Those can easily contain 500 calories each! 3. Skip creamy liqueurs for sure. Those can contain insanely high amounts of calories and fat. 4. Don't be fooled by juice-based mixed drinks. Cranberry, orange, apple, and grapefruit juices can all add 50 to 75 calories to your cocktail. If you've gotta have a fruity fix, go with half juice and half seltzer. 5. If beer's your thing, go with light beer and save about 50 calories per drink. 6. Remember that tonic water isn't sugar-free or calorie-free. Choose diet tonic or seltzer instead. |
7. Wine is low in calories—about 120 calories for an average serving—and it's easy to make one glass last. Save even more calories by drinking a wine spritzer (a few ounces of wine mixed with seltzer). Yum! 8. Remember, everyone loves a designated driver. No shame in skipping the cocktails and treating yourself to a little more of the party food! |
Holiday HOT List!
Choose these guilt-free goodies at your next holiday party . . . |
* Shrimp cocktail (4 jumbo shrimp w/1 tablespoon cocktail sauce = 75 calories and 1g fat) |
* Hot holiday-blend tea (1 mug w/no sugar = 0 calories and 0g fat) |
* Candy canes (1 cane = 60 calories and 0g fat) |
* Chicken or beef skewers (1 skewer = 100 calories and 3g fat) |
* Raw veggies with salsa (1 cup veggies w/¼ cup salsa = 55 calories and 0.5g fat) |
Nutritional information based on averages.
Holiday NOT List!
Don't overindulge on these holiday diet busters . . . |
* Eggnog (1 cup = 400 calories and 20g fat!) |
* Hot cocoa (1 cup w/whipped cream = 200 calories and 10g fat!) |
* Assorted chocolates (3 pieces = 200 calories and 11g fat!) |
* Cookies (1 chocolate chip cookie = 210 calories and 13g fat!) |
* Cake (1 small slice of chocolate cake = 340 calories and 14g fat!) |
Nutritional information based on averages.
BBQ Foods: INDULGE or AVOID?EAT IT! Grilled chicken breast, turkey dogs or turkey burgers (often low in calories and fat, but read the labels if you can!), grilled veggies, corn on the cob, watermelon, fruit bars, and ice pops.
BEAT IT! Fried chicken, beef burgers, hot dogs, oily marinated veggies, potato salad, pasta salad, pie, ice cream (cones, bars, or otherwise).
USE IT! Lettuce wraps, mustard, ketchup, pickles, salsa, hot sauce, lemon juice, light salad dressings.
LOSE IT! Giant buns, cheese, mayo, BBQ sauce (or use sparingly), butter, full-fat salad dressings.
BBQ Shockers!
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Eating at movie theaters can be bad news. There simply aren't very many good choices available there. Follow these easy steps to avoid becoming a DOUBLE FEATURE!
Theater Dos and Don'tsDO sneak your own candy into the theater. It's as simple as throwing some long-lasting, low-cal candy in your purse (lollipops, chewy stuff, and hard candies will last you long into the plotline!).
DON'T buy king-sized movie candy, even the fat-free kind, unless you're going to share it with a KING-SIZED group of friends! That 8-ounce bag of Reese's Pieces tips the scales with close to 1,200 calories and 60 grams of fat, and even that 6-ounce Twizzlers pack contains more than 550 calories. YEESH!
DO smuggle in a pre-popped mini bag of 94% fat-free microwave popcorn. Just pop it up right before you leave the house!
DON'T, under any circumstances, indulge in movie theater popcorn! A small container has about 400 calories and 25 grams of fat . . . WITHOUT BUTTER! A large container with butter packs in about 1,500 calories and 130 grams of fat. That's scarier than any horror flick to ever hit the silver screen.
DO stick to diet soda or water and save yourself from the sugary, empty calories in regular soda—a 40-ounce soda contains more than 500 calories! If you crave flavored liquid, bring along sugar-free powdered drink mix packets to toss into your water bottle.
DON'T think you have to forgo carb-y goodness altogether if you didn't pre-pop your own corn. Go for a warm and doughy soft pretzel (a medium one has about 350 calories and only 3.5 grams of fat) and share it with a pal. Just be sure your twisted treat isn't drenched in butter, cheese, cinnamon and sugar, chocolate, or any other crazy toppings.
Two Thumbs Up!
Sour Patch Kids and Lemonheads are fat-free and satisfying, yet not quite as addictive as other candies 'cuz of their sourness. HG Tip: Give away the green and yellow Sour Patch Kids (or whatever your least fave flavors are!) to pals sitting near you—that way, you won't eat those once all the good flavors are gone. |
Pop To It! Enjoying a movie-thon at home? With so many awesome options, you can really go to town! (Not literally. You can stay home and eat them.)
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Coffee was originally used for medicinal purposes, treating everything from heart disease to fevers and coughs. It wasn't until people started craving the caffeine-buzz "side effect" that coffee took on the hot beverage form we know and love today. But coffee isn't just COFFEE anymore. It's often buried beneath sugar, syrups, milk, and whipped cream. Here's how to have a fun coffee break without downing a gazillion calories.
TOP ATE Ways to Survive a Trip to Starbucks1. Always order your drinks "Nonfat" and "No Whip."
2. Tempted by those Frappuccino Blended Coffee drinks that come in a zillion crazy-delicious flavor combinations? They're ALL available as Frappuccino Lights, most with just about 150 calories and hardly any fat for a 16-ounce Grande.
3. If you order a flavored coffee, make sure the flavor comes from the actual coffee grounds as opposed to added sugary syrups.
4. Remember that "reduced-fat" pastries aren't necessarily low in calories or fat. (You're better off avoiding cake-y items altogether.)
5. Lose the idea that anything with "tea" in its name is diet-friendly. It's not.
6. Order a "Short" size drink (it's not on the menu, but your friendly neighborhood barista will happily accommodate you) if you want to indulge without going overboard.
7. Skip regular syrups, full-fat milk and cream, and sugar. Always opt for sugar-free syrups, fat-free milk, and no-calorie sweetener.
8. For guilt-free tea, order a plain unsweetened iced tea, then ask for a shot of sugar-free syrup and use no-calorie sweetener to flavor it.
Chew the Right Thing!How well do you know the creamer crew?
BITE IT! If liquid Coffee-mate (or liquid creamer, in general) is your thing, stick with Coffee-mate's Original Fat Free (1 tablespoon has just 10 calories). When looking for flavored coffee-enhancers, hit up the powders, in either Fat Free or Sugar Free. While they often SEEM to have more calories than the liquid, it takes FAR less of the powder to make your drink taste good (typically a teaspoon is all it takes). And a teaspoon of the stuff only adds about 10 calories or so to your beverage.
FIGHT IT! Avoiding regular flavored creamers (ones that aren't fat-free or sugar-free) is pretty much a given. But know that even the fat-free flavored liquid Coffee-mates have TWICE the calories of the Original Fat Free. Each tablespoon of the flavored liquids has about 25 calories. The sugar-free ones are no bargain either, with 15 to 30 calories and at least 1 gram of fat per tablespoon. That may not sound like a lot, but liquid creamers aren't nearly as potent as powdered ones. So it's way too easy to add 100 calories and even several grams of fat to your drink without even thinking!
Extra, Extra! Skip these little extras to keep your drink from turning into a liquid fright-fest . . . Whipped Cream Catastrophe—That big, scary squirt of whipped cream can add as much as 130 calories and 12 grams of fat to your drink. What a silly idea that is! Syrup Downer—Each pump of those flavored syrups adds 20 to 40 calories to your beverage. The good news? The sugar-free syrups are calorie-free. Weeeee! |
Brew It Yourself!To make awesome coffee drinks at home or at the office, have these HG-approved ingredients in your pantry at all times . . .
Instant Coffee—It does the trick in a pinch.
Unsweetened Cocoa—Adds chocolatey-good flavor with very few calories. Stick with a teaspoon at a time (about 5 calories) and use a no-calorie sweetener to bring out the flavor.
Light Vanilla Soymilk—Okay, this actually goes in the fridge. But it's a lifesaver.
No-Calorie Sweetener Packets—Whether you flavor the pink packs, the blue babies, or (HG's fave) the yellow Splenda ones, keeping a stash of these on hand is key to creating coffee magic!
Torani Sugar Free Syrups—There are other brands out there, but Torani is the best, hands down. Their Almond Roca, Coconut, and Vanilla flavors are the best for coffee beverages.
Malted Milk Powder—Just one 10-calorie teaspoon adds a HUGE amount of maltiness to drinks.
Coffee-mate Powdered Creamers (Sugar Free or Fat Free)—SF Vanilla Caramel and FF French Vanilla are the best, and they have just about 10 calories per tasty teaspoon.
No-Caffeine Zone
Can't have lots of caffeine? There are TONS of ways to fulfill your coffee craving without going against the doctor's orders. Starbucks usually has two decaf coffees available on any given day—the house blend as well as a yummy flavored one. You can enjoy almost anything on the menu, practically caffeine-free, as long as you start with one of their decaf coffees. Just look out for other caffeine-laced ingredients (like an espresso shot) before ordering. Most other coffee chains will also make their classic menu items with decaf coffee. |
Well, as sad as it is, like all good things, this book must come to an end. It's time for you to stop poking around here, anyhow, and head into the kitchen to start whipping up some guilt-free eats. This book was so much fun to write (I have to admit, the recipe testing was my flavorite part!) and I hope it helps you realize that eating better is not about depriving yourself. You can easily find ways to eat the foods you love (even the so-called "bad" ones!) by whipping up fun and easy, better-for-you versions right at home. |
Stay in touch—and please send your comments, feedback, and suggestions to me at hgbooks@ hungry-girl.com. And for more recipes, news, food finds, tips, and tricks, sign up for our free daily emails at hungry-girl.com. HG out! |
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Cucumber Roll—This crunchy, healthy delight packs in around 130 calories and nearly no fat!
Grab a seat at the sushi bar. Not only will you be entertained but you'll find out firsthand exactly how much of each ingredient gets wrapped up in your rolls.
