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Delicious, Yet Healthy Choices

2/15/2016

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What if I were to tell you that over the weekend I had ravioli, popcorn, cookies, smoothies, crackers, dip, chocolate chip cookie dough bars, muffins, chocolate pudding, ice cream, chicken parmesan, and more and enjoyed it without feeling guilty AND actually felt as though I still stayed on track in terms of my nutrition? 
Am I crazy?
No - it's all possible to fit those foods into your life if you pick the right products and keep things in moderation. Those foods would all be typically classified as "dirty" or "unhealthy" but I'm posting this as an example that foods aren't inherently "good" or "bad" and that trying to "eat clean" 24/7 is not necessary or ideal. 
Now yes, it is true that the above foods are typically very high in calories and it would be hard to fit them into your daily macronutrient goals, but I'm here to show you that if you shop right, you can buy much healthier varieties of the same foods and stay on track.
Below I will compare the nutrition of my food choices vs. an alternative popular version:
​1. My Protein Smoothie
Calories: 360
Carbs: 31g (Sugar: 15g)
Fat: 13g
Protein: 32g


2. VitaTop Deep Chocolate Muffin
Calories: 100
Carbs: 26g (Sugar: 11g)
Fat: 2g
Protein: 4g


3. Lenny & Larry Protein Cookie
Calories: 190
Carbs: 30g (Sugar: 15g)
Fat: 4g
Protein: 8g


4. Quest Bar - Chocolate Chip Cookie Dough
Calories: 190
Net Carbs: 4g (Sugar: 5g)
Fat: 9g
Protein: 21g


5. Lentil Crackers & Cottage Cheese Dip
Calories: 90 + 82
Carbs: 15g (Sugar: 1g) + 3g (Sugar: 3g)
Fat: 2g + 1g
Protein: 4g + 14g


6. Good Health Half Naked with Olive Oil Popcorn 
Calories: 60
Carbs: 11g (Sugar: 0g)
Fat: 2g
Protein: 2g


7. Oikos Triple Zero Chocolate Greek Yogurt
Calories: 120
Carbs: 15g (Sugar: 7g)
Fat: 0g
Protein: 15g


8. Mama Rosie's Low Fat Whole Grain Ravioli
Calories: 210
Carbs: 35g (Sugar: 2g)
Fat: 3g
Protein: 10g


9. Arctic Zero Chocolate Ice Cream
Calories: 36
Carbs: 7g (Sugar: 5g)
Fat: 0g
Protein: 3g
Johnny Rockets Milkshake Smoothie
Calories: 1030
Carbs: 110g (Sugar: 78g)
Fat: 61g
Protein: 18g


Costco Chocolate Chip Muffin
Calories: 690
Carbs: 79g (Sugar: 48g)
Fat: 38g
Protein: 10g


Festival Chocolate Chip Cookie
Calories: 690
Carbs: 84g (Sugar: 32g)
Fat: 31g
Protein: 7g


​Snickers bar
Calories: 250
Carbs: 33g (Sugar: 27g)
Fat: 12g
Protein: 4g


Nachos + Cheese Dip
Calories: 485
Carbs: 57g (Sugar: 2g)
Fat: 25g
Protein: 8g


​AMC Large Popcorn
Calories: 1030
Carbs: 98g (Sugar: 0g)
Fat: 41g
Protein: 12g


​Chocolate Pudding
Calories: 300
Carbs: 37g (Sugar: 29g)
Fat: 15g
Protein: 6g


Olive Garden Ravioli
Calories: 670
Carbs: 74g (Sugar: 15g)
Fat: 30g
Protein: 24g


​Chocolate Ice Cream
Calories: 280
Carbs: 35g (Sugar: 29g)
Fat: 14g
Protein: 6g
Combined Totals of All Above Items
Combined Totals of All Above Items
Calories: 1,438
​Calories: 5,425
Carbs: 177g (Sugar: 64g)
​Carbs: 607g (Sugar: 260g)
Fat: 36g
​Fat: 267g
Protein: 113g 
​Protein: 95g
It's pretty clear to see the vast amount of differences between the food choices in terms of their nutrition values. I hope this helps to highlight the point that if you put some effort into food planning and choices, you can still eat foods that are enjoyable and stay on track with your nutrition plan. And while this post is meant to serve as an example of how to incorporate delicious foods and snacks into a lifestyle, I also want to point out that my weekend also included "healthy" food options such as chicken, veggies, fruits, protein shakes, etc. I also went out for dinner and ordered Chicken Parmesan with angel hair pasta, but only had half my portion and a side salad so I could take home the rest. This saves 50% of the calories. And I also fit in a quick workout as well over the weekend. 

With the right preparation, you too can find the perfect balance and be able to enjoy your food choices and continue progressing toward your health and fitness goals.
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