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How Small Swaps, Choosing Foods with Less Added Sugar, Can Have Lifelong Benefits

Posted April 1, 2014 on SplendaLiving.com
Guest Blogger: Robyn Flipse, MS, MA, RDN

I have been compensated for my time by McNeil Nutritionals, LLC, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

The history of weight loss is filled with outlandish diets and bizarre gimmicks that promise to "melt fat away" while you sleep. If only that were possible! But as I like to remind my clients, if any one of those crazy schemes really worked, there would be no need for the next one. Yet quicker than you can say chocolate cream pie, another miracle diet comes along filling people with hope that it might be the one to do the trick for them.

While there is no magic bullet that can produce instant weight loss, there is a way to reach your goal weight without one. Just live each day as if you're already there. This approach really makes sense since even if you could miraculously wake up at your goal weight, you'd still need a plan to help you maintain it.

By doing the things now that you would do if you had already reached your goal, you can make steady progress towards a lower weight while reinforcing the behaviors that will help you stay there once you get there.

Trading in Old Habits for New

A healthy lifestyle is created by reinforcing a series of good habits to govern our food choices, activity level, sleep routine and other personal care. Once we have the right habits in place we no longer have to think about making the right choices, they just happen automatically.

By taking a closer look at our food habits we can find ways to reduce our caloric intake without resorting to extreme diets. For example, most of us don't have to think about how we like our coffee or what dressing we want on our salad. Those "decisions" have become automatic over time.

If we substitute a packet of SPLENDA® No Calorie Sweetener in our coffee to replace two teaspoons of sugar we can eliminate 28 calories per cup. For someone who drinks 3 cups of coffee a day that will add up to a potential savings of 84 calories! And just by using two tablespoons of fat-free ranch dressing in our salad instead of regular creamy ranch we can remove another 100 calories easily.

Here are 7 Simple Swaps with SPLENDA® No Calorie Sweetener or sucralose (the sweetening ingredient in all SPLENDA® Sweetener Products) that can save you even more calories without giving up the good taste of the foods and drinks you love. The trick is to make it a habit to choose the lower calorie or sugar-free option as part your healthy lifestyle.

7 Simple Calorie-Saving (and Sugar Reducing) Swaps


Note: Calorie savings are approximate, based on standard serving sizes and an average of similar products. In some cases they are not only the result of the sucralose substitution for sugar (sucralose is the sweetening ingredient found in SPLENDA® Sweetener Products); other ingredients may provide calorie savings as well.

Robyn Flipse, MS, MA, RDN, "The Everyday RD," is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating again.