EATING HEALTHY |
Raw vegetables are the best. Eat as much as possible. To cook them, use steam. |
Keep raw vegetables and fruits in the refridgerator for snacks. Try freezing yogurt and eat it when you crave ice cream. |
Dilute fruit juices with as much water as possible. |
Substitute high-fat cheeses with low-fat or no-fat cheeses such as cottage cheese. If you really desire the high-fat cheeses, try mixing in cottage cheese. |
Do away with butter and margarine on toast and use jam and jelly instead. |
Add bran to your white flour mix. |
Get rid of mayonnaise, sour cream, and any dressing/sause containing those ingredients. Try using yogurt, broth, milk or lemon juice. In making salad dressing, try a combination of vinegar, lemon juice, and herbs. If using mayonnaise on a sandwich, substitute mustard. |
Avoid desserts with chocolate, whipped cream or sour cream and try fruit based desserts. |
Use soy instead of red meat protien sources. Or mix soy in with your hamburger. |
Go with tuna in water. |
Eat smaller meals, more frequently. Instead of eating the regular breakfast, lunch and dinner, try a light breakfast, mid-morning snack, light lunch, afternoon snack, and then a light dinner. |
Eat foods high in complex carbohydrates. Listed here are top sources of natural complex carbohydrates. They contain little fat and approximately 70% or more carbohydrates: Brown Rice, Rolled Oats, Whole Barley, Whole Wheat, Whole Buckeye, Pearl Millet, Whole Rye, Whole Corn, Foxtail Mullet & Wild Rice. |
SOME BEST CHOICE FOODS & SNACKS |
Low-fat milk, Yogurt, V-8, Orange Juice Spinach, Broccoli, Green Peppers, Tomatos Potatos, Carrots, Corn Cantaloupe, Watermelon, Strawberries, Bananas Chicken, Fish, Turkey Bran muffins & Cereals, Whole wheat bread, Pizza (no meats) Air-popped popcorn, Pretzels |
Reduce your caffiene intake. |
DRINK LOTS OF WATER EVERY DAY!! |
If you are a "muncher" at work, keep plenty of the snacks listed above at your desk. This will reduce the temptation to get candy or other junk food snacks. |