Top 5 High-Calorie Culprits

Top 5 High-Calorie Culprits

We all have those moments where we eat great, nice and clean, step on the scale a day later and think “What? I didn’t lose anything?!”. Well, lucky for you, I’ve compiled a short list of things that could be tacking on more empty calories than you think. This is not to say that you can’t have these foods, but that you should just watch your portions on them and as always, talk to a dietitian for more help!

Salad dressings

I used to be the kid that ordered a salad without dressing, I was so grossed out by it. Knowing that now, I can’t believe this was something I’d do! I love dressing on my salad as much as the next person but it’s important to make a conscious decision to try and keep calories low without sacrificing taste. My favorite salad dressing is honey mustard, which for one serving (2 tbsp), it can add as much as 200 calories to my already 300-400 calorie salad! So what can I do to help keep calories low but still get that honey mustardy taste? I made my own dressing of course! Mixing plain greek yogurt with equal parts honey and mustard was my solution and it’s one that I love doing every week.  I get more protein, lower sugar, and can have more without it being even close to the same amount of calories.

So that covers honey mustard, but what about all those other dressing out there? Try and look for greek yogurt-based salad dressings in your local grocer. They are often lower in sugar and much lower in calories by almost half! If you really aren’t into making your own dressing or really don’t want to stray away from your go-to dressing, always always always be sure to check the nutrition label in the back for serving size. You’ll typically find that serving sizes of salad dressings are 2 tbsp. Stick with that serving size and no more! Otherwise you can add hundreds of calories to a healthy meal without even realizing it.

Condiments

Oh yes, the ketchup, mustard and mayonnaise we all know and love. While these are always staples at your BBQ parties or 4th of July parties, they’re something that we’re adding to already high-calorie foods (hot dogs, burgers, pasta salads). So, what are some alternatives? Try and find a low sugar or no sugar added ketchup. The tomato-based staple can contain lots of extra sugar we don’t really need, so check your label and be sure there’s no more than 5g of added sugar. With mayo you can use greek yogurt instead. Just like the salad dressing, it will increase protein and decrease fat dramatically.

As for mustard, it’s already a low-calorie condiment, but will be higher in sodium. Fun fact: during a Spartan race I did one year, I saw a group of guys consuming mustard packets all throughout the course to stay hydrated because of the sodium content in them; GROSS! Sorry, but I’d rather do something else to stay hydrated. Relish is another condiment that’s very low in calories but adds tons of flavor to foods, so eat up!

Alcohol

We all know alcohol is calories and no one wants to hear that they should cut back or limit the amount of drinks they’re used to having. It’s more important to be aware of the ways in which alcohol can increase calories so drastically. Yes, hard liquor has sugar in it, but it’s the mixers you need to watch out for. It’s always better to use a seltzer/club soda as your mixer than sprite, coke, or any other high-calorie soda or juice for that matter. One vodka-tonic drink gets you 215 calories per drink, where a vodka-seltzer drink will only be around 75-100 calories. Be very conscious of tonic water. Many people think that because it’s “water” it’s got to be better than soda; FALSE. Tonic water is LOADED with sugar and only increases the chances you’ll be feeling your head pounding the next day. Ever had a gin and tonic hangover? Need I say more?

Butter

Butter; another great staple in our diet that only adds to the taste and deliciousness of foods. I am the first to go in on a good helping of bread and butter or loading up some cinnamon raisin toast with butter. Even though I love it, doesn’t mean I don’t watch how much of it I put on my foods. 1 tablespoon of butter can offer up about 100 calories. Butter is also high in saturated fat which increases our risk of heart disease, and boosts triglyceride and LDL (bad cholesterol) levels. So what to use instead of butter? Olive oil! I always put olive oil on my vegetables before I roast or steam them. It’s also better to spray pans with olive oil rather than a spray non-stick concoction. Olive oil is a monounsaturated fat which offers up wonderful health benefits. Being an Omega-3 fat, it will decrease your risk for heart disease and HDL (good cholesterol), but will also lower triglyceride levels and LDL.

Cream and Sugar

The two most common foods we throw into our coffee. When I first started drinking coffee, I would load it with vanilla creamer and all the sugar I wanted until it was sweet enough. I can’t even imagine what it would taste like to me now. Limiting the sugar and creamer you put in your coffee can dramatically decrease your simple sugar intake first thing in the morning. If you add 2 tbsp of sugar and 2 tbsp of creamer, you’re adding upwards of 10-15 grams of added sugar just in your cup of coffee! We’re only supposed to have a total of 26-34 grams in our ENTIRE day. So luckily for us there are plenty of great alternatives to make our coffee taste just as good. Try using coconut, oat milk, or almond milk creamer. Keep in mind, getting a flavored creamer can cut down on the need to add extra sugar. Also note that changing the flavor of your coffee takes some getting used to, so be patient and give it some time! It’s so important to limit added sugar intake to decrease risk of any co-morbidities.

Tropical Parfait

Tropical Parfait

Tropical Parfait

Kristen Richardson
Servings 1
Calories 237 kcal

Ingredients
  

  • 1 cup plain greek yogurt
  • 1/2 cup fresh or canned pineapple chunks
  • 1 tbsp shredded coconut
  • 1 tbsp chocolate or caramel syrup (optional)

Instructions
 

  • Preheat oven to 350⁰ and line a small baking sheet with tinfoil.
  • Spread shredded coconut across the baking sheet.
  • If you have a fresh pineapple, cut it up into chunks while the oven is preheating.
  • Once oven is preheated, place coconut into oven, about 3 minutes, stirring once halfway through. Take out once coconut is browned.
  • Assemble parfait with greek yogurt first, pineapple, chocolate or caramel syrup, and topped off with the coconut.
  • Dig in and enjoy!

Notes

Parfaits are a great option for breakfast, as yogurt offers protein and carbs. Adding fruit, granola, or whatever you prefer adds to the delicious taste of it. With its tropical taste and island-style vibe, your day will start on the bright side of things. Add some mandarin oranges, lime, or grapefruit for some more citrus bite.

KP’s Breakfast Sammy

KP’s Breakfast Sammy

Breakfast Sammy

Kristen Richardson
Servings 1
Calories 310 kcal

Ingredients
  

  • 1 egg
  • 1 “sliced thin” pepper jack cheese slice
  • 2 slices canadian bacon
  • 1 “everything” bagel thin or sandwich thin
  • 1 tsp butter
  • Cooking spray

Instructions
 

  • Pan-fry your egg over medium heat. I have a one-egg pan that I use which works perfectly!
  • While your egg is frying, toast your bagel thin whole, don’t separate into two pieces.
  • On a separate plate, place 2 pieces of canadian bacon and microwave for about 30 seconds to heat.
  • Once the egg is done, place aside but leave in the pan.
  • When bagel/sandwich thin is done toasting, place on a plate.
  • Add your slice of cheese to the bottom of the bagel while lightly buttering the other side.
  • Place egg on top of the cheese slice and then layer with turkey sausage (flat side down).
  • Top off your sandwich with the top part of your bagel and enjoy!

Notes

If you want to make two at a time (which I usually end up doing), just make two separate eggs in one pan and toast your bagels at the same time since you only use one slot for one bagel.

Make Ahead Breakfast Burrito

Make Ahead Breakfast Burrito

 

Breakfast Burrito

Servings 8
Calories 223 kcal

Ingredients
  

  • 1 lb ground turkey sausage
  • 1 tbsp olive oil
  • 1 green pepper, chopped
  • 1/2 white onion, chopped
  • 1 tsp garlic salt
  • 1 tsp cilantro
  • 1/4 tsp paprika
  • 1/4 tsp cayenne
  • 1 32oz carton “Better’n Eggs” liquid eggs
  • 1 package Tumaro’s Garden Veggie “Low-In-Carb” Wraps
  • 1 bag low-fat shredded cheddar
  • Plastic Wrap

Instructions
 

  • Brown turkey sausage in skillet and drain excess fat. Set aside.
  • In the same pan, on medium-high heat, sautee peppers and onions with olive oil. Throw in all the spices and cook until the onion become translucent.
  • Add liquid eggs (I only used about ¾ of the carton so you should have some left over). Use your best judgement for a vegetable to egg ratio. When eggs start to cook, add in the turkey sausage and cook altogether until eggs are cooked through.
  • Set up your “wrapping station” for the burritos: A space for your pieces of plastic wrap to lie flat, and somewhere to put them once they’re wrapped.
  • Lay out your piece of plastic wrap and burrito shell. Spread cheese on the bottom of the wrap, and then your egg-sausage mixture. Wrap tightly and then roll into plastic wrap securely. Repeat this process with all of wraps and place into plastic bag.
  • Throw in the freezer and enjoy whenever you want!

Notes

I had some turkey-sausage mixture left over so I just threw the leftovers into a container in the fridge and had it for breakfast the next day. For a little spice, use pepper jack cheese instead of cheddar. They freezer wonderfully and reheat nicely too.

PB & J Protein Shake

PB & J Protein Shake

PB&J Protein Shake

Kristen Richardson
Servings 1
Calories 170 kcal

Ingredients
  

  • 1 1/4 cup frozen strawberries
  • 3 tbsp peanut butter powder
  • 1 cup vanilla unsweetened almond milk
  • 1 tsp honey

Instructions
 

  • Combine ingredients into blender.
  • Blend starting at mid-speed and increase to high-speed for about 2-3 minutes until completely smooth.
  • Pour into a fancy glass, and enjoy!

Notes

You could also use grapes in place of the strawberries for all you grape jelly lovers out there!