DRINK WATER. Drink ½ your body weight in water every day. Thirst can masquerade as hunger and when you drink, it fills you up and quenches your thirst.
HOLD THE CHEESE. A slice of cheese can contain up to 100 calories in 1 ounce.
NO GRAZING. Stop nibbling while your meal is being prepared. When you nibble lots of calories can be consumed before you sit down to eat.
GO OPEN-FACED. Make open-faced sandwiches or go without bread and make a lettuce wrapped sandwich. It’s healthier and less calories.
KNOW YOUR PORTION SIZES. We have a section devoted to portion control. Check it out.
EAT MORE EGG WHITES. An omelet containing 1 whole egg and 2 egg whites will save you 120 calories and over 400 milligrams of cholesterol. Add lots of veggies for flavor and skip the fatty meats.
LEAVE SOME BITES BEHIND. Leave 3-4 bites behind or put less on your plate. Those few bites could contain over 100 calories.
EAT OATMEAL INSTEAD OF GRANOLA. Use water or skim milk when preparing the oatmeal.
STEER AWAY FROM SALAD DRESSINGS. Use olive oil and balsamic vinegar or salsa.
FOR APPETIZERS... Instead of fried calamari order shrimp cocktail.
CUT THE SIZE OF HIGH CALORIE SIDES OR ELIMINATE THEM. Steam a big pile of vegetables to go with your protein.
EAT SLOWER AND TAKE SMALLER BITES. This may shave off about 60 calories because you will know when you are full and will stop eating.
START WITH A VEGGIE FIRST COURSE. Examples are a broth-based vegetable soup, salad without prepared dressings, carrots, cucumbers…This will begin to fill you up and slash your dinner calories by 20%.
SLIM DOWN YOUR COFFEE ORDER. Use skim milk and less sugar.
BROWN BAG YOUR LUNCH. When you prepare meals at home, you are in control of the portions and calories.
CHOOSE TO EAT AT THE KITCHEN OR DINING ROOM TABLE, NOT IN FRONT OF THE TV. When you eat in front of the TV, it becomes mindless eating. You do not think about what you are eating or how much.
SKIP THE FRIED FOODS. Roast your vegetables and chicken. You can spray a little oil on it before putting it in the oven to give it some crispness.
EAT RAW VEGETABLES WITH SALSA INSTEAD OF CHIPS.
DON’T EAT OUT OF A BAG OR BOX. Place the food you want to eat in a bowl or on a plate, preferably small-sized. This will eliminate the temptation to eat the entire bag or box of food.
RETHINK YOUR DRINKS. Instead of soft drinks, juices, coffees, high energy drinks, etc., choose water and drink plenty of it.