January 7, 2013 6:26 am
Breakfast: Eating breakfast starts your day off right and helps you control hunger.
-Save up to 300 calories by substituting a doughnut or danish with a small English muffin and a tablespoon of your favorite nut butter. You’ll also get the added benefit of protein, which gives you energy to start the day.
-Be mindful of what you add to your morning coffee. Your on-the-go 16-ounce latte could contain as much as 330 calories, 13 grams of fat and 40 grams of sugar, and could be costing you. Substitute with a 12-ounce cup of coffee with skim or soy milk, a pinch of cinnamon and a natural sweetener like honey.
Lunch: You can enjoy a satisfying, convenient and smart meal whether you’re at home, work or out to eat.
-If you can, avoid full-calorie pizzeria pizza and look for lower-fat, thin-crust pizza options. The blend of reduced fat cheeses with a zesty tomato sauce on a crispy-thin crust will give you 8 grams of whole grains and has 300 calories – compared to the 440 calories from the standard takeout slice.
-When you have to have that classic all-beef patty, less is more. Keep it simple and balanced with a whole grain bun, ketchup, lettuce and tomato. If you’re more adventurous, try turkey and veggie burgers for fewer calories and less saturated fat.
Snacks: Snacks can be part of a smart diet – you just have to enjoy the right kinds of snacks in moderation.
-If you’re hungry for something sweet, opt for a low-fat Greek yogurt sweetened with honey, which is much lower in calories than a milkshake, and offers probiotics.
-If you’re craving something salty, try a handful of lightly salted almonds, which are packed with protein and will help you feel satisfied so you won’t be tempted by chips or other salty snacks.
Dinner: Being smart about portion sizes as well as your entrée choices lets you stay on track and enjoy your evening meal.
-Divide up your entrée – either share it with your dining partner, or ask for a to-go box and put half of your food in the container as soon as it arrives. Not only do you get a more appropriate portion, but you also stretch your dining dollar into two meals instead of just one.
Published with permission from RISMedia.