Methodist Health System | Methodist Dallas Medical Center | Shine | Summer 2015

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4 Methodist Dallas Medical Center • ❁ Summer 2015
TO YOUR HEALTH ▸
Every calorie counts
Tuesday
BREAKFAST
Grab a yogurt,
not a fast-food
breakfast sandwich.
Avoiding the drive-through =
131 calories saved
DINNER
Forgo the cheesy topping
to your casserole.
Omitting the cheddar =
229 calories per serving
EXERCISE
A brisk, after-dinner walk.
30 minutes =
140 calories burned
Friday
BREAKFAST
Go for a banana instead
of banana bread.
Trying the whole food =
111 calories saved
DINNER
Order a veggie instead of
a meat-lover’s pizza.
Deleting the meat =
232 calories saved
Saturday
LUNCH
Drizzle on a low-calorie
Italian dressing instead
of Caesar.
Good dressing decision =
69 calories saved
EXERCISE
Light yard work.
1 hour =
330 calories burned
Thursday
LUNCH
Trade that bag of
microwave popcorn for
a diet frozen meal.
Working-lunch quick swap =
279 calories saved
SNACK
Swap two chocolate chip
cookies for an orange.
Smart snacking =
75 calories saved
DINNER
Choose spaghetti with
tomato sauce instead of
fettuccine Alfredo.
Serving pasta sans cream =
168 calories saved
Monday
LUNCH
Swap a 16-ounce cola
for water.
Skipping the soda =
182 calories saved
EXERCISE
A walk with a co-worker.
15 minutes =
70 calories burned
DINNER
Substitute 2 cups of
vegetable soup with
pasta for beef stew.
Making it a meatless Monday =
200 calories saved
Want to lose a pound this week? You’ll need to cut about 3,500 calories.
Thankfully, simple swaps can add up. Here are a few suggestions paired
with exercise to show you how to do it.
Sunday
BRUNCH
Instead of the whole
Benedict, eat only
the eggs.
Keeping thempoached and
leavingoff theCanadian bacon
and hollandaise sauce =
283 calories saved
EXERCISE
Afternoon bike ride.
30 minutes =
145 calories burned
DINNER
Replace buttery mashed
potatoes with steamed
or roasted carrots.
Serving a fat-free side =
157 calories saved