Helpful info for a healthier lifestyle
100 calories can make a difference

Save a Little, Benefit a Lot: 100 Calories a Day Can Make a Difference

March 24, 2014

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.

In one of my other blogs – “Get a Foot Up on a Healthier Lifestyle– I stated, “small changes in one's diet and activity level can indeed result in weight loss or prevent weight gain, thus improving health.” My statement is based on recommendations from the world’s leading health professionals, and the study I cited in the research journal Pediatrics concluded that eliminating a mere 100 calories a day from one's diet can be extremely valuable in weight control. In addition, the researchers found a positive outcome for weight management that can come from small amounts of daily exercise. 

To arrive at their findings, University of Colorado researcher Dr. James Hill and his team evaluated the effectiveness of the America on the Move Foundation’s “Families on the Move Program,” a program created to combat rising childhood obesity rates. In the study, sponsored by the National Institutes of Health and McNeil Nutritionals, LLC, over 200 families with at least one overweight child were part of either a lifestyle intervention group or a control group. Families in the intervention group were asked to eliminate 100 calories a day from their diet, in part by replacing sugar with SPLENDA® No Calorie Sweetener or consuming beverages made with sucralose, the sweetening ingredient in SPLENDA® Sweetener Products. They were also asked to add a mere 2,000 extra steps a day to their daily activities.  

The study found that a “small-changes” approach to diet and exercise can be both appropriate for all family members and a simple long-term lifestyle option that may positively impact weight gain and weight maintenance. It also noted that no-calorie sweeteners can be a useful tool in achieving those small changes.

Calories come from fat, protein and carbohydrate (like sugar). Both protein and carbs contain four calories per gram. So, if a serving of food or a beverage has 40 grams of carbohydrate, that would equal 160 calories. You can see how cutting 100 calories from the diet can be as easy as replacing a full-calorie drink with a diet drink or substituting a “light” product such as light yogurt for the full-calorie original.  In the case of the beverage, the calorie savings comes from replacing sugar with a zero calorie sweetener like SPLENDA® No Calorie Sweetener.        

By doing the math and reading the information on a food’s Nutrition Facts panel, you can quickly understand how reducing caloric intake  in small ways can add up quickly. World renowned obesity researcher Dr. John Foreyt (a professor at Baylor College of Medicine) has said that most people will never miss these 100 calories, and over the course of a year, eliminating them can result in a 5-10 lb. weight loss.         

To see how using SPLENDA® No Calorie Sweetener in place of sugar can help you save calories, check out this simple chart:

Think Sugar, Say SPLENDA®

Looking for more specific ways you can reduce calorie intake by exchanging sugar with  SPLENDA® No Calorie Sweetener? This chart, “Simple Ways to Cut 100 Calories,” is full of useful ideas:

Want to Know More about Calories and Health?               

The human body needs calories (energy) to survive – without energy our cells would die, our hearts and lungs would stop, and we would perish. We acquire this energy from food and drink. If we consume just the number of calories our body needs each day, every day, we are likely to lead healthier lives. If our calorie consumption is too low or too high, we most likely will eventually experience health complications.

For more information, please visit:
United States Department of Agriculture (USDA), “Choose My Plate”:

Sue Taylor is a consulting nutritionist with more than 35 years of experience. She is passionate about sharing her nutrition knowledge and fondness for good, healthy food. Sue will put relevant information in consumer terms and provide valuable perspective to clear up  misinformation and confusion about nutrition and food safety.

March 24, 2014  |  POSTED BY: Sue Taylor, MS  |  IN: Healthy Lifestyle, Sugar Substitutes


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