#1. Control Food Portions. Beware of portions served in restaurants and take half home for lunch or dinner the next day. Load up on vegetables and fruit, while keeping your protein and starch portions to about 1/4 of your plate at lunch and dinner.
#2. Food Substitutions. Cut calories while keeping your plate full by choosing lean meats and avoiding extra condiments. By choosing chicken breast instead of beef, you can save calories while having the same portion of high quality protein. Choose light condiments or substitute condiments that are naturally low in fat, such as mustard or hummus, instead of mayonnaise.
#3. Choose foods that are high in protein and fiber to keep you full from meal to meal. Choosing lean protein sources, such as fish, chicken, nonfat cottage cheese, tofu and beans combined with vegetables and whole grains for the fiber benefit will give you "staying power" throughout the day.
Monday, February 1, 2010
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