At Wellspring, we know that research demonstrates that diets are ineffective. Diets are simply too complicated and they restrict freedom too much. Temporary success is likely, but long-term success is very unlikely.
This is why we train our students and campers to love foods that love them back – foods that taste great, but that are low calorie-density and also low in fat.
So rather than go on a diet, kick off 2008 by committing yourself to lifestyle change. Here’s a list of staple foods our students and campers enjoy for breakfast, lunch, dinner and for snacks.
BREAKFAST – select one | Cals. | Fat |
1 – serving Special K (with fat-free milk) | 200 | 0 |
1 – serving Cheerios (with fat-free milk) | 165 | 0 |
1 – serving Corn Flakes (with fat-free milk) | 165 | 0 |
1 – serving Raisin Bran (with fat-free milk) | 280 | 0 |
1 – serving Shredded Wheat (with fat-free milk) | 210 | 0 |
1 – serving fat-free yogurt with banana | 230 | 0 |
LUNCH OR DINNER | ||
Bread – select one | ||
1 pita bread | 90 | 0 |
1 soft taco fat-free flour tortilla | 90 | 0 |
2 pieces – whole wheat bread (fat-free) | 70 | 0 |
1 hot dog bun | 110 | 1.5 |
Contents – select one | ||
3 oz. tuna fish – canned in water | 110 | 2.5 |
3 oz. fat-free Turkey Breast | 90 | 0 |
1 fat-free Ball Park Reg. Hot Dog | 40 | 0 |
1 fat-free Ball Park Beef Hot Dog | 45 | 0 |
1 Turkey Frank Ball Park Hot Dog | 45 | 0 |
6 slices – 2 oz Hillshire Deli Select Pastrami | 60 | 1 |
2 oz. Healthy Choice Roast Beef | 60 | 1.5 |
½ cup Egg Beaters (2 eggs) | 60 | 0 |
2 oz. fat-free Cheddar Cheese | 82 | 0 |
2 oz. fat-free American Cheese | 82 | 0 |
2 oz. fat-free Mozzarella Cheese | 84 | 0 |
2 tbsp Peanut Wonder | 100 | 2.5 |
1 tbsp Jam/Jellies/Preserves | 65 | 0 |
Condiments – select as many as you like | ||
1 tbsp fat-free Mayonnaise | 10 | 0 |
1 tbsp Yellow Mustard | 15 | 0 |
1 tbsp Ketchup | 15 | 0 |
1 tbsp French’s Honey Mustard | 15 | 0 |
1 tsp. Horseradish | 2 | 0 |
1 large Dill Pickle | 12 | 0 |
1 tbsp Sweet Pickle Relish | 20 | 0 |
1 cup shredded/chopped Lettuce | 7 | 0 |
1 cup fresh Spinach | 7 | 0 |
1 thin slice Onion | 4 | 0 |
1 thick slice Tomato | 5 | 0 |
½ Sweet Red Bell Pepper | 14 | 0 |
1 oz. sliced Cucumber | 4 | 0 |
4 each or 1 ½ oz Carrot sticks | 18 | 0 |
Recommended Low-Fat and Fat-Free Snacks | |||
Low- and Fat-Free Snacks | Portion Size | Cals. | Fat |
Fig Newman’s | 2 cookies | 120 | 0 |
Air Popped Popcorn | 1 cup | 40 | 0 |
Fat Free Pretzels | 1 pkg. 1 ¼ oz. – 35.4 g. | 120 | 0 |
No Pudge Brownies | 1/12 pkg. prep’d | 90 | 0 |
Raisins | 1 box – 1 ½ oz. | 130 | 0 |
Fruit Varieties | 1 piece | 70 | 0 |
Beef Jerky | 1 pkg. – 26 g. | 70 | 1 |
Caramel Corn Quaker Rice Cakes | 1 pkg. – 16 g. | 50 | 0 |
Apple Cinnamon Quaker Rice Cakes | 1 pkg. – 16 g. | 50 | 0 |
Fat Free Muffins | 1 each – 1.65 oz. | 130 | 0 |