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Old 04-02-2012, 08:04 PM   #1
krow134
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Join Date: Dec 2003
Location: Pittsburgh, Pa
Posts: 1,093
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Stats: 207 starting weight in 2012
WOE: Atkins
Quick list for your fridge

I like fridge hangings. I always print lists for those "I feel like I am caving" moments or sample menu's for when I am in a hurry, or whatever reason. I thought I would share a quick list of lower calorie items you can print and hang on your fridge as an idea page. These are a great guide for DD's, atleast for me anyways!!!


Fruits and Vegetables
(Note: These are particularly good choices because they add bulk and fiber to your diet.)

•1 small, 2.6 oz bell pepper (or 1 cup sliced) (15 calories)
•1 cup shredded cabbage (17 calories) (note: mix with balsamic vinegar to make a slaw)
•1 small carrot (20 calories)
•6 cauliflower florets (3 oz) (20 calories)
•2 large stalks celery (17 calories)
•1/2 large cucumber (17 calories)
•1/2 cup eggplant (17 calories)
•1 large scrambled egg white prepared with nonstick cooking spray (17 calories)
•1 cup (cooked) greens (20 calories)
•1 lemon or lime (2" diameter) (20 calories)
•1 cup whole mushrooms (20 calories)
•1 cup radishes, sliced (19 calories)
•2 cups shredded Romaine lettuce (16 calories)
•9 small strawberries (20 calories)
•4 cherry tomatoes (2.4 oz) (20 calories)

Nearly Zero Calorie Foods: Condiments

•Dill pickles (1 spear = 5 calories)
•Horseradish (1 tsp. = 2 calories)
•Jam or jelly, sugar free (1 Tbsp. = 10 calories)
•Ketchup (1 Tbsp. = 15 calories)
•Lemon juice (1 Tbsp. = 4 calories)
•Margarine spread, fat-free (1 Tbsp. = 5 calories)
•Mayonnaise, fat-free (1 Tbsp. = 14 calories)
•Mustard (1 tsp. = 3 calories)
•Parmesan cheese, freshly grated (1 Tbsp. = 22 calories)
•Salad dressing, fat-free (1 Tbsp., avg. 5-20 calories)
•Salsa (1/4 cup = 17 calories)
•Sour cream, fat-free (1 Tbsp. = 10 calories)
•Sweet pickle relish (2 teaspoons = 17 calories)
•Syrup, sugar-free (2 Tbsp. = 15 calories)
•Vinegar (balsamic = 10 calories/Tbsp., red wine and white wine vinegar = 0 calories



Miscellaneous
•1 hard candy (20 calories)
•1 stick of chewing gum (7 calories)
•1/2 cup air popped popcorn (15 calories)
•fat free, sugar free jello (1/2 cup = 10 calories)
•sugar free Popsicle (1 = 15 calories)

Calorie Free Foods: Zero Calorie Beverages

•Club soda
•Coffee, unsweetened or with sugar substitute
•Diet soda, sugar-free
•Drink mixes, sugar-free
•Flavored water, carbohydrate-free
•Tea, unsweetened or with sugar substitute
•Tonic water, sugar-free
•Water: plain, carbonated, mineral
•1 cup vegetable, chicken or beef broth (10-20 calories) (note: use "low sodium")

Zero Calorie Foods: Seasonings

•Cooking spray
•Cooking wine
•Flavored extracts: almond, peppermint, vanilla
•Garlic
•Herbs
•Hot pepper sauce
•Pimento
•Spices
•Worcestershire sauce
__________________
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Current weight: 175 BMI: Obese

1st goal 163 puts me at Overweight!
2nd goal 139 puts me at Healthy weight!
3rd goal 125 puts me at Goal!

Long term, realistic goal....no medications!

Last edited by krow134; 04-02-2012 at 08:05 PM..
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