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Donut vs Bagel Calorie Comparison

The choices that we make each and every day build and support the numbers on our weight scales. When we make food choices that contain a lot of fat grams, calories and sugar content which far exceed our required daily caloric needs, we know that the numbers on our scales will go up, up, up and away in our blown-up Diet Balloon.

Keeping the Sweet Sugar Fairy, the Fabulous Fat Boy and those Curvy Calories in check is indeed a balancing act. At times, we end up dropping something on our little Diet Head along the 'weigh' and our hopes and dreams for weight loss suddenly gets placed on the old back burner. You know the one; it doesn't have a flame. No burning desire to lose weight - all our weight loss aspirations up in smoke. Bummer, but it does indeed happen.

And just as suddenly, something really groovy will crop up - like a high school reunion, or a family gathering containing several relatives who would just love to see our new blown-up bods, and we find ourselves kicking ourselves where the Diet Sun doesn't shine over not following through with our weight loss plan.

Then there are times when we're just not in the mood to diet. We may have too many things going on in our lives - or simply not enough money in the budget to purchase those healthier foods that keep going up, up, up and away at the local market.

We may be in the middle of an emotional crisis - a mother-in-law meltdown, or dealing with a boss wearing stiletto heels, cracking a very leathery whip. Ouch. With so many personal hurdles to deal with, it's next to impossible to keep our focus on our diets. It's so much easier to grab a snack cake or a cookie for snack time - which adds comfort to our open-wounds, and perfectly suits our mood. It's so much more convenient to grab a bag of burgers on the way home, especially enjoying the chocolate shake or malt that was purchased as an afterthought. And it's so much easier to grab a bag of chips for snack time rather than gnawing on a cardboard-like object labeled 'rice cake'.

The great news is that even when you're not in the Diet Mood, or when you don't have the time to diet, or even when your world is turned upside-down, you can quickly make better choices at home, at work, when dining out, when you're on the go, and at snack time. As a quick example, before dragging that family-sized bag of chips from the pantry, pause a few seconds to measure-out a serving. Eat slowly.

For an enhanced example, even our fast-food calories can be greatly reduced by making smarter food choices. And we don't always have to sacrifice our food favorite in order to reap substantial health benefits which can work towards greatly reducing our weight. Instead of super-sizing the next time you visit your favorite fast-food restaurant, try downsizing. Let's use McDonalds as our example, and take note they do have some very healthy food selections that can fit into almost all diet plans, from healthy salads to lean grilled proteins. Back to our example.....Dieter Barney decides to try Diet Bites downsizing suggestion for weight loss; let's see how many calories he can save without sacrificing his favorite foods, or flavor:

Regular Menu Selection

1 Quarter Pounder® with Cheese - 510 calories, 26 Fat Grams

1 Large Package of Fries - 500 calories, 25 Fat Grams

1 Large Coca-Cola® Classic - 310 calories, 0 Fat Grams

TOTAL CALORIES: 1,330 calories

OTHER NUTRITIONAL DATA: This meal also contains 51 total fat grams, 16 saturated fat grams, 2 trans fat grams, 90 mg of cholesterol from the burger, 1,560 mg of sodium, 188 carb grams, 9 grams of dietary fiber, 95 sugar grams, 550 IU of Vitamin A, 13 mg of Vitamin C, 310 mg of calcium, 35 grams of protein, and 5.5 mg of iron.

Down-Sizing Menu Selections

1 Cheeseburger - 300 calories, 12 Fat Grams

1 Small Package of Fries - 230 calories, 11 Fat Grams

1 Small Coca-Cola® Classic - 150 calories, 0 Fat Grams

TOTAL CALORIES: 680 calories

OTHER NUTRITIONAL DATA: This meal also contains 24 total fat grams, 7 saturated fat grams, 1 trans fat grams, 40 mg of cholesterol from the burger, 920 mg of sodium, 102 carb grams, 5 grams of dietary fiber, 47 sugar grams, 270 IU of Vitamin A, 6 mg of Vitamin C, 200 mg of calcium, 17 grams of protein, and 3 mg of iron.

WOW! Dieter Barney can slash his calorie intake almost in half, saving 650 precious calories by making healthier choices. Fat consumption can also be slashed almost in half, as well as cholesterol grams. Keep in mind that the 'down-sizing' menu selections are based on foods that mirror his original preferred-selection food choices. Dieter Barney could slash calories all over the Nutritional Data Board by making even smarter food choices. Go Dieter Barney, Go! See Dieter Barney walk! See Dieter Barney run! See Dieter Barney fly! Well, perhaps we won't go that far....

Let's view one skinner menu option, again from McDonalds - because as mentioned above, they do offer some very tasty menu selections for their customers. As a note, the salads listed below contain zero grams of Trans Fat and BASED SOLELY ON CALORIE CONTENT, Dieter Barney could have enjoyed ALL the following salads + all the salad dressings listed below for 1,380 calories - close to the same number of calories as his burger, large fry and large drink meal. Amazing, isn't it?

McDonalds Menu Selection

Calories

Total Fat Grams

Saturated Fat Grams

Cholesterol mg

Sodium mg

Carb Grams

Dietary Fiber Grams

Protein Grams

Premium Southwest Grilled Salad With Grilled Chicken

320

9

3

70

960

30

6

30

Premium Bacon Ranch Salad With Grilled Chicken

260

9

4

90

1010

12

3

33

Premium Caesar Salad With Grilled Chicken

220

6

3

75

890

12

3

30

Side Salad

20

0

0

0

10

4

1

1

Newman's Own® Creamy Southwest Dressing

100

6

1

20

340

11

0

1

Newman's Own® Creamy Caesar Dressing

190

18

3.5

20

500

4

0

2

Newman's Own® Low Fat Balsamic Vinaigrette

40

3

0

0

730

4

0

0

Newman's Own® Low Fat Family Recipe Italian Dressing

60

2.5

0

0

730

8

0

1

Newman's Own® Ranch Dressing

170

15

15

20

530

9

0

1

What's inside the tasty McDonalds' salads?

Premium Southwest Grilled Salad With Grilled Chicken: Grilled Chicken Fillet - 120 calories, Salad Mix - 30 calories, Southwest Vegetable Blend - 45 calories, Shredded Cheddar/Jack Cheeses - 30 calories, Cilantro Lime Glaze - 50 calories, Chili Lime Tortilla Strips - 35 calories.

Premium Bacon Ranch Salad With Grilled Chicken: Grilled Chicken Fillet - 120 calories, Salad Mix - 30 calories, Grape Tomatoes - 10 calories, Shredded Cheddar/Jack Cheeses - 50 calories, Bacon Bits - 45 calories.

Premium Caesar Salad With Grilled Chicken: Grilled Chicken Fillet - 120 calories, Salad Mix - 30 calories, Grape Tomatoes - 10 calories, Shredded Parmesan Cheese - 50 calories.

Here's Diet Bites short-list of common food favs, and how we can quickly make our choices healthier in a flash!

Food Choice

Better Food Choice

Best Food Choice

Mayo Light Mayo Mustard or Spicy Mustard
Regular Cheeseburger Small Cheeseburger Small Hamburger with whole grain bun
Cream Cheese Light Cream Cheese Whipped Cream Cheese*
Butter Margarine Light Margarine or whipped margarine*
Peanut Butter Fat Reduced Peanut Butter Whipped Peanut Butter*
Whole Milk 1% or 2% Milk Fat Free or Skim Milk
Hot Dog, the works! Plain Hot Dog with Mustard Hot Dog with whole grain bun, 1 serving of hot dog sauce, chopped onions mustard, relish, sprinkle of cheese and a light frank
Large French Fries + Ketchup

Small French Fries + Ketchup

Small Baked Potato + 1 serving whipped margarine
Orange Juice, Sweetened Orange Juice, Unsweetened 1 large orange
Yogurt, regular whole milk Yogurt, light skim Yogurt, light, low fat, zero sugar added
Soda, regular Diet Soda Water - zero calories!
Coffee or Tea with fancy cream Coffee/Tea plain Water - zero calories!
Cocoa, whole milk base Cocoa, 2% milk base Cocoa, skim milk base
Chili, canned, no beans Chili with beans Chili, reduced fat with beans
Cheese, shredded Light Cheese, shredded Skim Cheese, shredded OR use 1/2 the amount of regular cheese
Sunflower or Corn Oil Canola Oil Olive Oil
Potato Chips, 1 serving + dip Light Potato Chips, 1 serving + dip Light Potato Chips, 1 serving
Ranch Dip Light Vinegar & Oil Bean Dip OR Light Salad Dressings
Pancakes, Syrup, Butter Pancakes, Sugar Free Syrup English Muffin + 1 serving of fruit preserves
Omelet with Cheese Scrambled Egg Poached Egg OR Boiled Egg
Buttered Popcorn, Lotsa Salt! Light Buttered Popcorn, Reduced Sodium Hot Air Popcorn lightly salted
Giant Candy Bar Regular Candy Bar Mini-Candy Bar, snack size
Ice Cream, 1 cup Ice Cream 1/2 cup Light Ice Cream, skim OR Frozen Yogurt, skim OR Sherbet

* In most instances, whipped foods contain less calories than their 'solid or regular' counterparts. No need to sacrifice flavor! Example: good old butter contains 102 calories per Tablespoon in its solid form. Whipped butter contains 67 calories per tablespoon.

 

Food Group Daily Recommendations

Based on a 2,000 Calorie Daily Diet Plan

Dairy/Milk

3 cups

Fruits

2 cups

Grains

6 ounces

Meat & Beans

5 1/2 ounces

Vegetables

2 1/2 cups

Personal Choices

Up to 267 calories

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