National
Nutrition Month ©
38. Eat
bread, not butter. Just
three pats of butter with the bread basket equals100 calories.
39. Go
for oats. For a hearty breakfast, eat a cup of steel-cut
oats instead of flavored oats to save 100 calories. An added bonus:
Researchers found that people who eat high-fiber oats for breakfast
consume fewer calories during the day.
40. Nix
post-dinner noshes. Physiologically, the body doesn't need
additional energy after the evening meal.
41. Order
half a deli sandwich instead of a whole one. Most deli
sandwiches pack in over 500 calories, which is too much for lunch.
Eat half the sandwich and have a piece of fruit - and save yourself
200 calories.
42. Enjoy
a lettuce-pocket sandwich. Have a sandwich wrapped in
large red leaf lettuce instead of pita bread to save over 150 calories.
43. Cut
back on protein. Cut back by just 3 ounces a day on lean
meat, poultry or fish, since you can have too much of a good thing
- which is then stored as fat.
44. Swap
a veggie for a carb. Substituting one serving of vegetables
(one cup raw or a half-cup cooked) for half a cup of cooked pasta
or rice or a handful of pretzels twice daily will save you over 100
calories per day.
45. Change
your coffee break. Ask for skim rather than whole milk
for your grande (16 ounces) or skip the whipped cream on your Starbucks
drinks or downsize from a venti to a grande or a grande to a tall.
Some coffee drinks can pack more calories than two glazed doughnuts.
46. Miniaturize
it. At fast food restaurants, order the smallest
hamburger without cheese instead of the larger, specialty burgers.
A McDonald's hamburger instead of a QuarterPounder will shave 150
calories off your meal.
47. Nibble
fewer nuggets. Fingers, tenders, pieces - whatever you
call them, if you eat two fewer pieces than you usually do, that
equals 100 calories. Watch the sauces, too. Sometimes the sauce can
have just as many calories as the nuggets.
48. Find
a smarter chocolate. Have a bag of Raisinets or three to
five Tootsie rolls instead of a gooey candy bar to satisfy your chocolate
craving. You'll save 100 calories.
49. Out
of sight, out of mouth. Desk-drawer goodies will do you in. Keep chocolates and other candies out of reach at work. You'll
eat, on average, six fewer pieces that way.
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