Not always low calorie~~~

~~Low Fat Foods are not necessarily low calorie ~~
written by Elizabeth Daeninck, MS, RD of HealthCastle.com
Published in February 2007 (HealthCastle.com)
If you think that low fat means low calories, read on. Often, reduced fat items have more sugar added to enhance the flavor, which contributes calories to the final product. Also, many of us think that by eating the low fat version of a food, we can eat more of it. If you are watching your weight, this will only sabotage your efforts.

Check out the list of foods below to see the difference in calories (if there is any) between common low fat and regular fat foods.

Low-fat or Fat-free Regular

Reduced Fat Peanut Butter
2 Tbsp: 190 calories, 12g fat

Regular Peanut Butter
2 Tbsp: 190 calories, 16g fat

Low Fat Wheat Thins
16 crackers: 130 calories, 4g fat

Regular Wheat Thins
16 crackers: 150 calories, 6g fat

Low Fat Oreos
3 cookies: 150 calories, 4.5g fat

Original Oreos
3 cookies: 160 calories, 7g fat

Fat Free Fig Newtons
2 cookies: 100 calories, 0g fat

Regular Fig Newtons
2 cookies: 110 calories, 2g fat

Low fat Fruit-flavored Yogurt
6 oz: 173 calories, 1.8 g fat

Regular Fruit-flavored Yogurt
6 oz: 170 calories, 6 g fat

Low fat Granola Cereal
½ cup:160 calories, 2.2g fat

Regular Granola Cereal
½ cup: 210 calories, 6g fat


Light Tortilla Chips
1 oz: 132 calories, 4.3g fat

Regular Tortilla Chips
1 oz: 141 calories, 7.3g fat

Fat Free Apple Cinnamon Muffin
Small: 130 calories, 0g fat

Regular Apple Cinnamon Muffin
Small: 147 calories, 6.9g fat

The Bottom Line:
Although it is a good idea to limit your fat intake, you can see that sometimes there is not much of a calorie difference between the low fat (or fat free) version of a food compared to its regular version. So, what are you to do? If you like the taste of a particular higher fat food, limit your calories by controlling your portion. If you think that eating low fat or fat free foods permits you to eat more of a specific food, think again! How do you think we got where we were or are?
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This is my favorite way to cure a french fry craving at home. They make a great side dish or even a fun snack.


20 Minute Roasted Potato Fries
So I thought I’d share my latest technique and inspire you try fries the homemade way. Note: If you are expecting fast food style you will be disappointed. Think of these as hand held roasted potatoes that taste YUMMY in ketchup. :)

2 large Idaho (baking) potatoes (~7 oz each)
Non-Stick cooking spray
Kosher salt
Turn on the broiler and let then oven heat up.
Cut potato in half.
Turn the potato halves flat side down and cut in about 1/2 inch thick slices.
Lay the slices down… and then one by one, cut them in half.
Rinse the fry pieces and place in a bowl of cool water.
Line an cookie sheet with aluminum foil and spray with non-stick cooking spray. Dry the fries on a clean kitchen towel.
Place the fries on the cookie sheet, Spray with a bit more spray and sprinkle with salt. (Note: you could add other spices if you like, rosemary? garlic powder? Anything would be yum!)
Put them in the oven, 2 notches under the broiler.
Pull them out in 10 minutes. (they should look light brown)
Flip them and place back in the oven for 8-10 more minutes until golden brown. Pile them up on a plate, add a side of ketchup~mustard at my house~ and dig in! :)

Approx Nutritional Information per serving
Servings Amt per Serving 3
Calories 150
Fat 1 g
Fiber 4g
WWP 2
Sugar Sat Fat Carbs Protein
1g 0g 34g 4g