THIS BOOK INCLUDES Healthy Recipes Healthy Snacks Staples for Every Meal Some of the Healthiest Foods on Earth Natural Vitamin Sources Choose This Instead of That Moderation Cheats Tips for Losing Weight Ways to Cut Calories
HEALTHY RECIPES
Egg Sandwich
2 strips turkey bacon 1-1/4 cups egg whites 4 slices whole-grain bread, toasted 1/2 cup shredded nonfat cheddar cheese 1-1/4 cups diced, seeded plum tomatoes Salt and cracked black pepper to taste Cooking oil spray
Microwave the turkey bacon strips for 3 minutes or until crisp. Set aside. Whisk together the egg whites, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture. Cook and stir about 1-1/2 minutes or until the egg whites are set. To serve: Spoon the egg whites onto the toast. Top with cheese, turkey bacon, and diced tomatoes.
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HEALTHY EATING
Breakfast Burrito
2 or 3 eggs Salsa Pepper/salt/parsley/oregano Whole grain tortillas Turkey (optional)
Cook eggs in skillet. Add turkey and any seasonings you may like. After eggs are fully cooked, add mixture to the whole grain tortilla. Spread salsa on top. Roll and enjoy. Very low in calories and packed with vitamins and protein.
Steak and Salad
3 ounces steak 1 lemon, juiced 1 tbsp. olive oil 2 tbsp. walnuts 1 tsp. Dijon mustard 3 cups baby spinach 1 whole-grain roll
Grill or broil steak until it reaches about 160º (medium), and slice. In a blender or mini food processor, pulse lemon juice, oil, walnuts and mustard until smooth. Toss spinach and steak slices with dressing. Serve with whole-grain roll.
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Seasoned Shrimp with Orzo
1 cup uncooked orzo 2 tablespoons chopped fresh parsley 1/2 teaspoon salt, divided 7 teaspoons unsalted butter, divided 1-1/2 pounds peeled and deveined jumbo shrimp 2 teaspoons bottled minced garlic 2 tablespoons fresh lemon juice 1/4 teaspoon black pepper
Cook orzo according to package directions, omitting salt and fat. Drain. Place orzo in a medium bowl. Stir in parsley and 1/4 teaspoon salt; cover and keep warm. While orzo cooks, melt 1 tablespoon butter in a large nonstick skillet over medium-high heat. Sprinkle shrimp with remaining 1/4 teaspoon salt. Add half of shrimp to pan; sauté 2 minutes or until almost done. Transfer shrimp to a plate. Melt 1 teaspoon butter in pan. Add remaining shrimp to pan; sauté 2 minutes or until almost done. Transfer to plate. Melt remaining 1 tablespoon butter in pan. Add garlic to pan; cook 30 seconds, stirring constantly. Stir in shrimp, juice, and pepper; cook 1 minute or until shrimp are done.
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HEALTHY EATING
Lemon Walnut Chicken
2 tablespoons very finely chopped parsley* 2 tablespoons very finely chopped toasted walnuts* 1/4 teaspoon finely grated lemon zest 4 medium skinless, boneless chicken breast halves, pounded to 1/2 inch thickness 2 teaspoons all-purpose flour 1/2 teaspoon salt 1/2 teaspoon black pepper 1 tablespoon extra virgin olive oil
In a small bowl, mix together the parsley, walnuts, and lemon zest. Dust the chicken with the flour and season with the salt and black pepper. In a very large skillet (or two medium-large skillets), heat the olive oil over medium heat. Add the shallots and saute until they begin to turn translucent, 1 minute. Push the shallots to one side of the pan, add the chicken breasts, and cook until golden, about 2 minutes per side. Pour the chicken broth and lemon juice into the pan. Cover, and let simmer over low heat until the juices run clear when the chicken is pierced, 3 to 4 more minutes. Use tongs to transfer the chicken to a serving dish, leaving the liquid and shallots in the pan. Bring the liquid to a boil over medium heat and stir until thickened, 1 minute. Stir in the parsley mixture. Pour the sauce over the chicken and serve over the rice with the lemon wedges. *Use a mini food processor to reduce chopping time.
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BBQ Salmon with Herbed Couscous & Asparagus
5 ounces salmon 2 tablespoons barbecue sauce 8 spears asparagus 1 tablespoon olive oil 1/4 cup water 1/4 cup whole-wheat couscous 2 tablespoons chopped basil 2 tablespoons chopped chives
Brush salmon with barbecue sauce. Toss asparagus with oil. Grill salmon and asparagus for 8 to 10 minutes. Boil water, add couscous, remove from heat and cover for 5 minutes. Fluff with fork, and add basil and chives.
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HEALTHY EATING
Chocolate Coconut Oatmeal
1/2 cup old fashioned oatmeal 1 cup chocolate soymilk 1 packet Splenda 1 teaspoon Coconut extract
Mix all ingredients in bowl, cover, and place in refrigerator for 5-8 hours or overnight. Enjoy cold or microwave for 1 minute to enjoy hot!
Peanut Butter Oatmeal
1/2 cup old fashioned oatmeal 3/4 cup water 2 tablespoons peanut butter
Mix oatmeal and water in microwave safe dish, microwave for 1-2 minutes. Remove from microwave and mix in peanut butter. Enjoy! TIP: Make the oatmeal chocolate or vanilla by adding in flavored protein powder! Great for a snack that will keep you feeling full!
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Strawberry Banana Protein Smoothie
1 small banana, sliced 1/2 cup water Handful (1/2 cup) frozen strawberries 1 tablespoon chocolate or vanilla protein powder
Put all ingredients into a blender. Blend until smooth. Great for a pre or post workout snack. Enjoy!
Green Tropics Smoothie
2 cups of spinach 1 mango 1 banana 1 cup pineapple chunks 1 cup water
Serves 2, but you won’t be surprised if you finish it by yourself. TIP: Adding liquid egg whites are a good way to add protein to shakes.
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HEALTHY EATING
Protein Peanut Butter Balls
1 cup peanut butter 1 cup honey 1 cup protein powder
4 cups of any combination of the following ingredients: Sunflower seeds Peanuts Chocolate chips Granola Oatmeal Raisins Dried cranberries Oat bran Wheat germ Flax seed (ground or whole)
Mix peanut butter, honey and protein powder. Add 4 cups of any of the additional ingredients. A good combo for the taste and health factor is oatmeal, cranberries, flax seed, and peanuts. To make the perfect balls, play around with the honey (if it’s too dry) and oatmeal, bran, etc. (too moist) until the balls hold their shape and aren’t too gooey. Now, roll the balls to about 1cm and then refrigerate (or freeze).
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Southwest Chicken
1 tablespoon vegetable oil 4 skinless, boneless chicken breast halves 1 (10 ounce) can diced tomatoes with green chile peppers 1 (15 ounce) can black beans, rinsed and drained 1 (8.75 ounce) can whole kernel corn, drained 1 pinch ground cumin
Heat oil in a large skillet, over medium-high heat. Brown chicken breasts on both sides. Add tomatoes with green chile peppers, beans and corn. Reduce heat and let simmer for 25 to 30 minutes or until chicken is cooked through and juices run clear. Add a dash of cumin and serve.
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HEALTHY EATING
Chicken Noodle Soup with Dill
10 cups chicken broth, homemade or reduced-sodium canned 3 medium carrots, peeled and diced 1 large stalk celery, diced 3 tablespoons minced fresh ginger 6 cloves garlic, minced 4 ounces dried egg noodles (3 cups) 4 cups shredded cooked skinless chicken (about 1 pound) 3 tablespoons chopped fresh dill 1 tablespoon lemon juice, or to taste
Bring broth to a boil in a Dutch oven. Add carrots, celery, ginger and garlic; cook, uncovered, over medium heat until vegetables are just tender, about 20 minutes. Add noodles and chicken; continue cooking until the noodles are just tender, 8 to 10 minutes. Stir in dill and lemon juice.
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Spiced Long Grain Rice
1 bunch cilantro 1/4 red onion 2 garlic cloves 1/2 cup beer 1 tablespoon kosher salt 1 teaspoon cumin
PureĂŠ ingredients in blender. Fry the mixture in a pot with a few tablespoons of oil, stirring, until fragrant, 5 minutes. Add 2 cups long-grain rice; stir until glossy. Add 2 cups chicken broth and simmer for 20 minutes. Stir in 1 cup thawed frozen peas and carrots. Let stand for 5 minutes.
Pizza Snacks
2 whole wheat English muffins, sliced 1/4 cup marinara sauce 1/4 cup diced bell pepper 1/4 cup sliced black olives 4-5 fresh basil leaves, roughly chopped 1/2 cup shredded part skim mozzarella cheese
Preheat oven to 375Âş F. Place English muffins on a baking sheet lines with aluminum foil. Top with marinara sauce, bell pepper, olives and basil. Sprinkle with cheese and bake for 12-15 minutes until cheese is melted.
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HEALTHY EATING
Baked Chicken Tortillas
1 cup bottled salsa 8 oz fat free sour cream 6 whole grain tortillas 1-1/2 cups chopped cooked chicken breast (3/4 lb) 1/3 chopped tomato 1/3 cup chopped green or red bell pepper 1/4 cup chopped onion Cooking spray 3/4 cup (3 oz) shredded reduced-fat cheddar cheese
Preheat oven to 350ยบ. Combine 1/3 cup salsa and sour cream in a small bowl, and spread evenly over each tortilla. Divide chicken, tomato, bell pepper, and onion evenly down center of each tortilla, and roll up. Place rolls, seam sides down, in a 11x7 baking dish lightly coated with cooking spray. Top with 1/2 cup salsa. Bake at 350ยบ for 15 minutes. Sprinkle with cheese; bake an additional 5 minutes or until cheese melts. TIP: Going lighter on the cheese will make this meal healthier
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Baked Ziti 1/2 lb whole grain ziti pasta 16 oz. ricotta cheese (lite-part skim) 3 cups mozzarella cheese (part skim) 3 cups No sugar added Spaghetti sauce 1/2 cup parmesan cheese Heat over to 350 degrees. Cook ziti noodles in boiling water for 8 min. Place ziti in large bowl and mix with ricotta and 1/2 mozzarella. Grease 9x13 pan with cooking spray. Spread 1/2 spaghetti sauce on bottom. Add ziti mixture and cover with remaining sauce. Sprinkle with parmesan and remaining mozzarella cheese. Sprinkle with parmesan and remaining mozzarella cheese. Bake uncovered 20-30 min.
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HEALTHY EATING
HEALTHY SNACKS
• Hummus with pita • Strawberries w/chocolate syrup • Apple and peanut butter (medium apple, tablespoon pb) • Oatmeal and berries • Green tea with a small cookie • Granola bar • Tomato juice and string cheese • Red grapes and almonds • Whole grain cereal mixed with yogurt • Edys slow churned Yogurt Blends Ice Cream (100 calories per 1/2 cup) • Grapes w/ peanut butter spread on crackers HEALTHY SNACKS
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Staples for Every Meal LEAN BEEF
The leanest cuts of beef include tenderloin and top sirloin. To keep the beef moist, try sautĂŠing it quickly over high heat.
WHOLE WHEAT PASTA FISH
Shop for fish that is firm and whose skin is translucent. If it smells, well, fishy, it’s already starting to go bad. Fresh fish should be used or frozen within two days. Once in the freezer, it will keep for about a month.
CHICKEN
Place chicken breasts between two sheets of plastic wrap and gently pound with a tenderizer until they are of uniform thickness. This will ensure even cooking.
TOFU
Silken or soft tofu is great for baking or smoothies, but for stir-fries or other main dishes, use firm or extra firm. For an additional shot of flavor, look for packaged tofu that has been marinated (which keeps unopened in the fridge for at least a month).
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STAPLES FOR EVERY MEAL
SOME OF THE HEALTHIEST FOODS ON EARTH
SOME OF THE HEALTHIEST FOODS ON EARTH
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1. Lemons Just one lemon has more than 100% of your daily intake of vitamin C, which may help increase “good” HDL cholesterol levels and strengthen bones. Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an antiinflammatory. TIP: Add a slice of lemon to your green tea. One study found that citrus increases your body’s ability to absorb the antioxidants in the tea by about 80%.
2. Broccoli One medium stalk of broccoli contains more than 100% of your daily vitamin K requirement and almost 200% of your recommended daily dose of vitamin C— two essential bone-building nutrients. The same serving also helps stave off numerous cancers. TIP: Zap it! Preserve up to 90% of broccoli’s vitamin C by microwaving. Steaming or boiling holds on to just 66% of the nutrient.
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SOME OF THE HEALTHIEST FOODS ON EARTH
3. Dark Chocolate Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals. Cocoa powder is rich in flavonoids, antioxidants shown to reduce “bad” LDL cholesterol and increase “good” HDL levels. TIP: A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.
4. Potatoes One red potato contains 66 micrograms of cell-building folate— about the same amount found in one cup of spinach or broccoli. One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily. TIP: Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.
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5. Salmon A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer. A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss. TIP: Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.
6. Walnuts Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts. Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don’t skip the SPF!). TIP: Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.
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SOME OF THE HEALTHIEST FOODS ON EARTH
7. Avocados Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent. One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease. TIP: A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.
8. Garlic Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli. Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels. TIP: Crushed fresh garlic releases the most allicin. Just don’t overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.
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9. Spinach Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective. TIP: Add to smoothies. No taste!
10. Beans Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent. That same habit may also reduce your risk of breast cancer. TIP: The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.
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SOME OF THE HEALTHIEST FOODS ON EARTH
NATURAL VITAMINS Vitamins and the foods that they are found in
NATURAL VITAMINS
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Vitamin A Why is it useful? — Improves your eyesight as well as fights viral infections Found in: Baby carrots, spinach, collard greens, cantaloupe, romaine lettuce.
Vitamin B Why is it useful? — Maintains your energy, coordinates nerve and muscle activity, and keeps your heart healthy. Found in: Raw sunflower seeds, cooked yellow fin tuna, black beans, corn, oatmeal, asparagus, Brussels sprouts, spinach, pineapple.
Vitamin B6 Why is it useful? — Helps your nervous system, promotes proper breakdown of starch and sugar, and prevents amino acid buildup in your blood. Found in: Roasted chicken breast, roasted turkey breast, cod, baked potato, avocado, garlic, watermelon, cooked cauliflower.
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NATURAL VITAMINS
Vitamin B12 Why is it useful? — Plays a key role in developing blood cells and nerve cells and processing protein. Helps protect individuals with anemia and gastrointestinal disorders. Found in: Clams, duck liver, oysters, rainbow trout, top sirloin, skim yogurt, milk, lean cured ham, hard-boiled eggs, chicken breast.
Vitamin C Why is it useful? — Protects cells from free radical damage, regenerates vitamin E supplies, and improves iron absorption. Found in: Brussels sprouts, steamed broccoli, strawberries, orange, cantaloupe, kiwi, grapefruit, pineapple, blueberries.
Vitamin D Why is it useful? — Essential to calcium absorption - without it, bones don’t grow correctly and become thin, brittle, and easily broken. Also helps with the immune system and can reduce inflammation. Found in: Halibut, mackerel, salmon, canned sardines, oysters, shrimp, vitamin D-fortified milk, cod, vitamin D-fortified cereal, egg.
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Vitamin E Why is it useful? — Protects your skin from ultraviolet rays, promotes communication among your cells, prevents free radical damage, and lowers risk of prostate cancer and Alzheimer’s disease. Found in: General Mills Total cereal, raw sunflower seeds, peanut butter, Kashi Heart to Heart Instant Oatmeal (maple), roasted almonds, olives, papaya, sweet potato chips, cooked spinach, blueberries.
Calcium Why is it useful? — Keeps your bones strong and healthy, promotes efficient function of your nerves and muscles, and helps blood clotting. Found in: Sesame seeds, 2% milk, plain or vanilla soymilk, low-fat yogurt, cooked spinach, part-skim mozzarella cheese, raw tofu, cream cheese.
Folate Why is it useful? — Aids fetal development in pregnancy, helps produce red blood cells, prevents anemia, helps skin cells grow, aids nervous system function, prevents bone fractures, and lowers risk of dementia and Alzheimer’s disease. Found in: Cooked lentils, navy beans, cooked beets, cooked split peas, papaya, mustard greens, raw peanuts, flaxseeds, orange, raspberries.
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NATURAL VITAMINS
Iron Why is it useful? — Key for oxygen transport, cell growth, and immunity. Found in: Liver, soybeans, spinach, tofu, sesame seeds, kidney beans, venison, lima beans beef tenderloin, roast turkey.
Magnesium Why is it useful? — Helps muscles and nerves relax, strengthens bones, and ensures healthy blood circulation. Found in: Cooked salmon, raw sunflower seeds, sesame seeds, prickly pear, black beans, roasted almonds, pinto beans, brown rice, cooked scallops, summer squash.
Potassium Why is it useful? — Keeps your muscles strong, balances electrolytes, and lowers risk of high blood pressure. Found in: Winter squash, avocado, pinto beans, cooked lentils, cooked beets, fresh figs, Brussels sprouts, cantaloupe, banana, tomato.
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Selenium Why is it useful? — Protects cells from free radical damage, allows thyroid to produce hormones, and protects joints from inflammation. Found in: Wild cooked oysters, snapper, canned white tuna, halibut, shrimp, roasted turkey breast, beef tenderloin, grilled Portobello mushrooms, hard-boiled egg, raw tofu.
Zinc Why is it useful? — Stabilizes metabolism and blood sugar, helps immune system when you’re sick, and heightens your sense of smell and taste. Also plays an important role in male fertility. Found in: Broiled beef tenderloin, roasted lamb loin, General Mills Cheerios, wheat germ, venison, sesame seeds, pastrami, cooked green peas, steamed shrimp, nonfat shredded mozzarella cheese.
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NATURAL VITAMINS
FIGHT OFF... SOOTHE STOMACH PAIN
Foods that help: Yogurt (probiotics restore “good bacteria”), fennel (helps colicky babies), ginger (rids nausea), peppermint oil (relieves IBS symptoms), raspberries (fiber tames IBS symptoms).
HEADACHES
Foods that help: Snapper (omega-3 fatty acids lower the production of a prostaglandin, a chemical that causes inflammation and pain), black beans (riboflavin reduces number of headaches by 50%), cayenne pepper (capsaicin can ease cluster headaches, occurs several days in a row), quinoa (magnesium relaxes blood vessels and normalizes serotonin receptors).
COLDS
Foods that help: Salmon (vitamin D helps stave off bacteria), sunflower seeds (vitamin E boosts immunity boosting T-cells), yogurt (bacteria fights viral infections).
BEAT STRESS
Foods that help: Curry (inhibits cortisol secretion), shrimp (omega-3 reduces stress hormones like cortisol), milk (reduces irritability and anxiety in women), pistachios (can lower blood pressure), red bell peppers (vitamin C limits cortisol and stimulates the “feel good” chemical oxytocin).
FIGHT OFF...
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CHOOSE THIS... INSTEAD OF THAT These helpful tips will help you decide what to choose in the moment that you aren’t sure CHOOSE... • • • • • • • • • • • • • • • • • •
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Whole grain crackers on salad instead of buttery croutons Turkey or Canadian Bacon on salad instead of Bacon Bits Goat or Feta cheese is lower in fat than other cheeses (still use sparingly) Skim milk in place of flavored coffee-mate Use BBQ sauce instead of honey mustard Use whole wheat sandwich thins instead of whole wheat bread slices Choose Angel food cake drizzled w/ chocolate syrup vs. 3 cookies Choose instant oatmeal topped w/ blueberries vs. blueberry muffin Choose turkey over tuna (saves calories) Choose shredded parmesan cheese vs. cheddar Order filet mignon instead of New York strip steak Opt for broccoli chicken over sweet and sour, and brown rice vs. fried Skip movie popcorn. Bring your own 1 ounce bag of Lays Switch from juice to Crystal Light Eat graham crackers instead of cookies Greek yogurt contains twice as much protein and half the sodium of regular yogurt. Try mixing in fresh berries into plain, non-fat Greek yogurt Double Espresso Macchiato instead of a Large Café Latte Ditch the cinnamon bun and make cinnamon toast instead
CHOOSE THIS...INSTEAD OF THAT
MODERATION CHEATS • • • • • • • • • •
Bacardi and diet (66 calories) Choose chocolate cake vs. brownie Choose oreos vs. mallomars Choose hot cocoa vs. chocolate bar Choose pita chips vs. potato chips Choose sirloin vs. prime rib Choose pancakes vs. French toast Choose Jelly doughnut vs. Fruit Danish Choose cheesecake vs. crème brulee Choose wine vs. margaritas, pina coladas, and daiquiris
MODERATION CHEATS
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TIPS FOR LOSING WEIGHT • Skip, run stairs, run in place or do jumping jacks during • commercials. You can burn up to 270 calories for every 2 hours of TV you watch doing this. • Take the stairs instead of the elevator, don’t park outside the store you need at the mall. • Bring your own lunch (save thousands of calories and hundreds of • dollars). • If your errands are less than 1 mile away, walk to them. • Take more time eating. Chewing each bite around 20 times will take you longer to eat. Wait 20 minutes after your meal to wait and see if you are still hungry before you choose to eat more food. • Eat fruit, don’t drink it (juice). • Brush your teeth immediately after dinner or chew gum (mint flavor is a natural craving reducer). • Sleep deprivation can cause weight gain within a week. • If you’re counting calories, you know your correct intake. • If you’re consistently active, rev your routine. • Keep your food portion size in check (baseball-size serving for chopped veggies and fruits; a golf ball for nuts and shredded cheese; a fist for rice and pasta; and a deck of cards for lean meats). • You may want to check the nutrition facts before ordering “the healthiest food item” they have (example: Panera turkey sandwich on focattia bread). • Don’t forget to do both weight training AND cardio. • Writing down what you eat is proven that you will subconsciously be more likely to eat less.
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TIPS FOR LOSING WEIGHT
HELPFUL WAYS TO CUT CALORIES • Consume high fiber cereal in the morning. It will keep you feeling fuller longer). • Skip the cheese on sandwiches. • Cut out sodas. • If eating pizza, order thin crust. • If making desserts: replace half the butter recipe calls for with applesauce or mashed bananas (saves 100 calories every serving). • Measure out cereal with measuring cups. • Eat fruit before every meal. In a Pennsylvania State University study, people who munched apples 15 minutes before lunch ate about 187 fewer calories. • Chives and rosemary complement potatoes, parsley perks up eggs, sage goes well with poultry, and thyme can add zip to air-popped • popcorn. • Watch out for calorie packed smoothies (including frozen yogurt, • sherbet, sorbet, granola, and peanut butter ingredients). • Be careful with ground turkey. It usually contains 13 grams of fat per 3 oz. serving because it is made with a skin and fat mixture. • Watch out for sugar and calories hidden in Sports Drinks. • Use lemon to flavor fish and skip the tartar sauce. • Stuff a pita with more vegetables rather than meat and cheese. • Steam asparagus rather than sautéing it in butter or oil. • Choose light versions of everything (i.e. cream cheese, mayonnaise, beer, etc.) • When dining out, leave food on your plate or ask for a take home box.
HELPFUL WAYS TO CUT CALORIES
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