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YOUR LOGO. Small Changes – BIG Results!. Excessive overeating or failing to exercise are probably the two things that come to mind when thinking about gaining weight. Believe it or not, just 100 calories a day can make a big difference in weight gain or loss.

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YOUR LOGO

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  1. YOUR LOGO Small Changes – BIG Results! Excessive overeating or failing to exercise are probably the two things that come to mind when thinking about gaining weight. Believe it or not, just 100 calories a day can make a big difference in weight gain or loss. The average American gains approximately two pounds per year. With every pound of weight equaling 3500 calories, two pounds roughly equals 19 calories a day. That’s a small number we can ALL easily achieve! Here are some quick and easy ways to start making changes that equal 100 calories: Enjoy a single scoop of ice cream rather than two. Instead of eating 5 chocolate-chip cookies, savor the taste of 2. Snack on 2 oz. of oven-baked potato chips instead of regular potato chips. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter. Eat 2 poached eggs instead of 2 fried eggs. Replace 1/2 cup of granola with 2 cups of Cheerios. Use 2 tablespoons of light pancake syrup instead of regular syrup. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites. Grill a cheese sandwich with nonstick cooking spray instead of margarine. Cutting down on calories doesn’t mean having to deprive yourself of foods you enjoyIt’s simply all about balance and making a few minor adjustments that will help you see a big difference! {Your Company} Healthy Choices Sources: American Dietetic Association, 2007, “Clearing up Calorie Confusion,” www.eatright.org United States Department of Agriculture, 2007, “Food and Nutrient Database for Dietary Studies,” www.usda.gov

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