5 easy ways to cut carbohydrates and calories

September 3, 3:51 PMNutrition ExaminerCarol Bardelli

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America’s collective waistline continues to expand and it’s really no mystery why.  Since the 1970’s portion size has expanded at fast food chains, restaurants, and even at home.  Unhealthy processed foods and refined carbohydrates fill the grocery store shelves.  These two factors – too many carbohydrates and calories – are a nasty double whammy making us pack on the pounds.

By simply cutting carbohydrates and bringing our portions into line we can make our diets healthier and our waistlines smaller.  Below are seven easy ways to cut your carbohydrates and calories.

1.    Learn to eyeball correct portion sizes.  A portion of meat should be approximately the size of your palm.  A healthy carbohydrate choice like oatmeal should be about the size of a tennis ball. A serving of cheese, avocado, or nuts is about the size of a pair of dice. Fats like olive oil or butter are the size of a single dice.  Aim for a ½ cup of fresh fruits – about the size of two golf balls. Vegetables can be eaten in unlimited amounts. 

2.    Cut out starchy foods that are high in refined carbohydrates.  Foods like bread, pasta, rice, potatoes, sugary drinks, and desserts are not only high in calories. They raise blood sugar and insulin levels and put a halt to fat burning.  Unused calories from carbohydrates get stored easily as body fat.

3.    Read nutrition labels for serving size. Be aware that many packaged foods like snacks and drinks look like a single serving but actually have two or more servings.  These extra portions add up to extra calories and carbohydrates.

4.    When dining out do not super size. More food for less money is no deal for your health or waistline.  Most restaurant servings are actually two to five portions. Get a doggie bag and take half or more of your meal home for later.

5.    Substitute high carbohydrate and high calorie foods with choices lower in carbs and calories. Ordering a regular coffee in place of a Starbuck’s 2 percent Iced Dulce de Leche Latte with whip cream saves a whopping 410 calories. Choosing KFC green beans instead of KFC mashed potatoes saves 90 calories. Enjoying a ½ cup of Haagen-Dazs Sorbet instead of ½ cup of regular ice cream saves around 130 calories depending on the flavor.

Cutting just 500 calories a day will lead to a one pound loss of weight per week. Making small changes can add up to big cuts in calories and carbohydrates that lead to relatively painless weight loss.