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World's Top 10 Diets
| Food Name | Calories | Total Fat | Sat. Fat | Sodium | Sugars | |
| Milk, human | 70 | 4 | 2 | 17 | 6.9 | |
| Milk | 50 | 2 | 1 | 41 | 5.2 | |
| Milk, cow's, fluid, whole | 60 | 3 | 2 | 40 | 5.3 | |
| Milk, cow's, fluid, whole, low-sodium | 61 | 3 | 2 | 3 | 4.5 | |
| Milk, calcium fortified, cow's, fluid, whole | 60 | 3 | 2 | 40 | 5.2 | |
| Milk, calcium fortified, cow's, fluid, 1% fat | 42 | 1 | 1 | 44 | 5.2 | |
| Milk, calcium fortified, cow's, fluid, skim or nonfat | 35 | 0 | 0 | 52 | 4.9 | |
| Milk, cow's, fluid, other than whole ("lowfat") | 44 | 1 | 1 | 42 | 5.1 | |
| Milk, cow's, fluid, 2% fat | 50 | 2 | 1 | 41 | 5.1 | |
| Milk, cow's, fluid, acidophilus, 1% fat | 42 | 1 | 1 | 44 | 5.2 | |
| Milk, cow's, fluid, acidophilus, 2% fat | 50 | 2 | 1 | 41 | 5.1 | |
| Milk, cow's, fluid, 1% fat | 42 | 1 | 1 | 44 | 5.2 | |
| Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat | 34 | 0 | 0 | 42 | 5.1 | |
| Milk, cow's, fluid, filled with vegetable oil | 63 | 3 | 3 | 57 | 4.7 | |
|
Eat This, Not That! The No-Diet Weight Loss Solution
by David Zinczenko, editor-in-chief of Men’s Health magazine
Click on author's name to see other works by
David Zinczenko
on Amazon.
Promises of Eat This, Not That!
- losing 10, 20, 30--or even more than 100!--pounds using the No-Diet Weight Loss
Solution
- not by dieting, not by sacrificing, but by eating all of your favorite foods, wherever
and whenever you like. All you need is a few smart swaps that help
you strip away hundreds of calories a day, like magic
Principles of Eat This, Not That!
- Magic formula: Calories in - Calories out = Total weight loss or gain.
- Being on a diet is number one predictor of future weight gain.
Why? Restricting calories reduces muscle mass and muscle is your body's number-one
calorie burner. So by dieting, you're actually setting yourself up to gain more
weight than ever.
- Eat within 90 minutes of waking to trigger your metabolism to start burning calories.
If you don't eat breakfast you develop food cravings throughout the day.
- Don't go fat free. You need fat in diet to process certain nutrients, such as vitamins
A, D and E. Fat keeps you full and satisfied.
- Eat slow and savor your meal can boost hormones that make you feel fuller.
- Eat protein. You burn more calories to digest protein and because your body has
to work harder to digest protein, you stay fuller longer.
- Reduce consumption of saturated fat, sugars and sodium in your diet.
- Move around often. Choose activities you like to burn calories.
- Watch less TV. Even reading a book burns more calories than watching TV.
Secret of Eat This, Not That!
As stated by the author, the secret of Eat This, Not That! approach is swapping
high-calorie foods for similar but lower-calorie foods. This way, you can eat the
foods you like but consume fewer calories.
The book lists a number of swapping examples. Unfortunately, these examples are
not terribly useful to an average person. For example, one of the TopSwaps are Eat
This: Romano's Macaroni Grill Rocotta Cheesecake and Not That: PF Chang's New
York-style Cheesecake. Or Eat This: Carl's Jr. Guacamole Turkey Burger
and Not That: Ruby Tuesday Avocado Turkey Burger.
The beauty of our food database is that there is a far larger number of foods to
choose from: nearly 7,000 foods. A significant percentage is common everyday foods.
And all of them have the key Eat This, Not That! nutrient data standardized
per 100g of food weight. This allows direct comparison between foods.
So if you want to know what kind of cheeseburger to eat, for example. Just search
for "cheeseburger" and sort on calorie or other nutrients to choose the Eat This
cheeseburger.
Or if you want to know what kind of cheese to eat, you can select the Cheese food
group in our database and compare the nutrient data of nearly 100 kinds of cheeses.
How to use our food database to select foods for Eat This, Not That!
This food database provides the calorie, total fat contents, as well as those of
saturated fat, sodium and sugars of approximately 7,000 food items. These are the
nutrition factors emphasized in Eat This, Not That! approach. A food's mineral and
vitamin contents are displayed in charts to allow easy evaluation of its nutrition.
You can use these vitamin and mineral charts to choose the most nutrient-dense foods
and avoid foods with empty calories.
In addition, the calorie pie chart shows the contribution of fat, carb and protein
to the food's total calorie. If you wish to choose low-sodium,
low-sugars or low-saturated fat foods, you can sort foods by their nutrient contents.
Click on the nutrient column header to sort and click again to reverse the current
sort order.
Usage Note
- Total fat, saturated fat and sugars values in table are in grams and calculated
per 100g of food.
- Sodium values are in mg and calculated per 100g of food.
- Calorie values are per 100g of food.
- Click on column header to sort foods by name or by fiber, fat, carbohydrate or protein
content.
- Pie chart shows relative contributions to total calories from carbohydrate, protein
and fat (and alcohol, if exists).
- The mineral and vitamin charts show the relative contents of minerals and vitamins
of each food. The higher the bubble, the higher mineral or vitamin content a food
has relative to other foods. The larger the bubble, the greater the mineral or vitamin
content relative to the Recommended Daily Allowances.
High-Sodium High-Saturated-Fat Food List
List of 100 typical salty and high saturated fat foods to reduce in Eat This Not That
diet. Saturated fat values are in grams, sodium in milligrams, measured per 100
grams of food weight.
|
High-Saturated-Fat High-Sodium
Foods
|
Saturated Fat
|
Sodium
|
|
Butter, whipped, with salt
|
50.5
|
827
|
|
Meat drippings (lard, beef
tallow, mutton tallow)
|
44.8
|
545
|
|
Pork, cured, salt pork,
raw
|
29.4
|
1424
|
|
Snacks, corn-based, extruded,
cones, nacho-flavor
|
26.8
|
952
|
|
Coffee, dry, powder, with
whitener, reduced calorie
|
25.1
|
819
|
|
Pork, oriental style, dehydrated
|
23.1
|
685
|
|
Margarine-like shortening,
industrial, soy (partially hydrogenated), cottonseed, and soy,
|
22.9
|
864
|
|
principal use flaky pastries
|
|
Snacks, corn-based, extruded,
cones, plain
|
22.8
|
1022
|
|
Pork, cured, separable
fat (from ham and arm picnic), roasted
|
22.7
|
624
|
|
Pork, cured, separable
fat (from ham and arm picnic), unheated
|
22.5
|
505
|
|
Snacks, beef sticks, smoked
|
20.8
|
1531
|
|
Cheese, goat, semisoft
type
|
20.6
|
515
|
|
Margarine, industrial,
non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky
|
20.4
|
879
|
|
Margarine-like spread,
SMART BALANCE Omega Plus Spread (with plant sterols & fish oil)
|
19.8
|
729
|
|
Cheese, pasteurized process,
pimento
|
19.7
|
1428
|
|
Cheese, cheshire
|
19.5
|
700
|
|
Cheese, roquefort
|
19.3
|
1809
|
|
Cheese, muenster
|
19.1
|
628
|
|
Cheese, monterey
|
19.1
|
536
|
|
Cheese, mexican, queso
anejo
|
19.0
|
1131
|
|
Cheese, mexican, queso
chihuahua
|
18.8
|
617
|
| High-Saturated-Fat High-Sodium Foods |
Saturated Fat |
Sodium |
| Salad dressing, french, cottonseed, oil, home recipe |
18.2 |
658 |
| Cheese, pasteurized process, American, without added vitamin D |
18.1 |
1671 |
| Cheese, pasteurized process, American, fortified with vitamin D |
18.1 |
1671 |
| Cheese spread, cream cheese base |
18.0 |
505 |
| Cheese, mexican, queso asadero |
17.9 |
655 |
| Vegetable oil-butter spread, reduced calorie |
17.9 |
581 |
| Pork, cured, ham, separable fat, boneless, unheated |
17.4 |
616 |
| Cheese, parmesan, shredded |
17.4 |
1696 |
| Cheese, parmesan, grated |
17.3 |
1529 |
| Cheese, provolone |
17.1 |
876 |
| Pork, cured, ham, separable fat, boneless, heated |
17.0 |
677 |
| Cheese, Mexican blend |
17.0 |
696 |
| Cheese, limburger |
16.7 |
800 |
| Margarine, regular, hard, soybean (hydrogenated) |
16.7 |
943 |
| Cheese, port de salut |
16.7 |
534 |
| Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil |
16.7 |
646 |
| Margarine, margarine-like vegetable oil spread, 67-70% fat, tub |
16.7 |
536 |
| Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt |
16.7 |
607 |
| Cheese, parmesan, hard |
16.4 |
1602 |
| Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and |
16.3 |
886 |
| Cheese, pasteurized process, swiss |
16.0 |
1370 |
| Bacon and beef sticks |
16.0 |
1420 |
| Beef, cured, breakfast strips, raw or unheated |
16.0 |
955 |
| Cheese food, pasteurized process, swiss |
15.5 |
1552 |
| Cheese food, cold pack, american |
15.4 |
966 |
| High-Saturated-Fat High-Sodium Foods |
Saturated Fat |
Sodium |
| Cheese, camembert |
15.3 |
842 |
| Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils |
15.2 |
654 |
| Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D |
15.2 |
751 |
| Margarine, regular, 80% fat, composite, stick, with salt |
15.2 |
751 |
| Beef sausage, pre-cooked |
15.1 |
910 |
| Cheese food, pasteurized process, American, vitamin D fortified |
15.1 |
1284 |
| Cheese food, pasteurized process, American, without added vitamin D |
15.1 |
1284 |
| Cocoa mix, NESTLE, Hot Cocoa Mix Rich Chocolate With Marshmallows |
15.0 |
800 |
| Pork, cured, bacon, raw |
15.0 |
833 |
| Pepperoni, pork, beef |
14.9 |
1653 |
| Pate de foie gras, canned (goose liver pate), smoked |
14.5 |
697 |
| Pate, goose liver, smoked, canned |
14.5 |
697 |
| KRAFT VELVEETA Pasteurized Process Cheese Spread |
14.4 |
1499 |
| Chorizo, pork and beef |
14.4 |
1235 |
| Beef, cured, breakfast strips, cooked |
14.4 |
2253 |
| Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D |
14.2 |
657 |
| Margarine, regular, 80% fat, composite, tub, with salt |
14.2 |
657 |
| Margarine-like, margarine-butter blend, soybean oil and butter |
14.2 |
633 |
| Pork, cured, bacon, cooked, baked |
14.2 |
2193 |
| Cheese, monterey, low fat |
14.0 |
564 |
| Pork, cured, bacon, cooked, broiled, pan-fried or roasted |
13.7 |
2310 |
| Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium |
13.7 |
1030 |
| Cheese, dry white, queso seco |
13.7 |
1808 |
| Cheese, white, queso blanco |
13.7 |
704 |
| Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially |
13.6 |
700 |
| hydrogenated soybean, stick |
| Cheese spread, pasteurized process, American |
13.3 |
1625 |
| Cheese, parmesan, dry grated, reduced fat |
13.3 |
1529 |
| Margarine-like spread with yogurt, 70% fat, stick, with salt |
13.3 |
590 |
| High-Saturated-Fat High-Sodium Foods |
Saturated Fat |
Sodium |
| Pork, cured, bacon, cooked, pan-fried |
13.3 |
2428 |
| Cheese product, pasteurized process, American, vitamin D fortified |
13.3 |
1272 |
| Egg, whole, dried, stabilized, glucose reduced |
13.2 |
548 |
| Sauce, alfredo mix, dry |
13.2 |
2590 |
| Cheese, mozzarella, whole milk |
13.2 |
627 |
| Salami, Italian, pork |
13.1 |
1890 |
| KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce |
13.1 |
1638 |
| Pork and beef sausage, fresh, cooked |
13.0 |
805 |
| Cheese, fresh, queso fresco |
12.9 |
751 |
| Pork, cured, breakfast strips, raw or unheated |
12.9 |
987 |
| OSCAR MAYER, Bologna (beef) |
12.9 |
1179 |
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