There’s No Need
For Radical Diet Changes

The approach I favor is called “Eating Lighter, Eating Smarter.” In my opinion, this is a far better way to manage your weight and improve your overall physical well-being than any of the so-called “crash diets” can offer. These strict diet regimens are popular because they promise quick fixes. Many of my clients initially expect radical changes in their food- and lifestyle choices too. But there is really no need for that. A slower, gentler way of going about weight loss and fitness is not only easier, in most cases it is also a more successful strategy.

Eating lighter and eating smarter does not require you to say good-bye to all your eating habits. On the contrary! All you have to do is pay attention to your food choices and cooking techniques and modify them whenever necessary. Instead of denying yourself all those dear old little pleasures, you can exchange some of the heavier ingredients with lighter ones and prepare them in slightly different ways.

The following chapters discuss alternative ingredients and preparation styles for breakfast, lunch, dinner, snacks and beverages and offer many practical ideas how to shave off more calories and fat without losing out on taste and texture. Often, a few small, hardly noticeable changes can do the trick. You’ll see.

Breakfast

The importance of a healthy breakfast is often underestimated. If you try to lose weight by cutting back on calories, you still must give your body the nutrients it needs to function properly. Include highly nutritious ingredients in your breakfast that don’t slow you down when you are about to start your day. Home Made | On the Go | Sunday Brunch Out | Hotel Continental | Office Meeting

Lunch

In many cultures, lunch is the main meal of the day. Even if you don’t have a lot of time to spend on your lunch break, you should not keep working or do other things while you eat. In any case, your meal choices should not be heavy and wear you down when you still have work ahead of you. Home Made | On the Go | Office | Special Occasions | Healthier Choices

Dinner

Dinner is not only a time for eating but also for social gathering and reconnecting with family and loved ones. In other words, it should not be rushed. Preparing meals, perhaps together, is also an important element for the appreciation and enjoyment of good food and good company. Home Made | TV Dinner | Pizza Night | Dining Out | Calorie-Conscious

Snacks

Snacks are meant to get you through the morning or the afternoon when you are too hungry to wait for regular meal times. They are no substitute for real meals. Always keep count of your snacks. Mindless snacking throughout the day is known as one of the leading causes for weight gain.   Sweet | Salty | Crunchy | Hot | Cold

Beverages

Drink plenty of fluids to stay hydrated. Water is always a good choice. Many sodas have high sugar content. Caffeinated beverages wake you up but can also give you jitters. Fruit drinks are best when made from real fruit. Alcoholic drinks can make you drunk and they have lots of calories too. Hot Beverages | Milk | Sodas | Fruit & Vegetable Drinks | Alcohol

Related articles:

1. Eating Lighter, Eating Smarter – Breakfast
2. Eating Lighter, Eating Smarter – Snacks
3. Eating Lighter, Eating Smarter – Lunch

Breakfast Is in Many Ways
The Most Important Meal of the Day

You may think you can get by with coffee, but without a nutritious breakfast, you don’t have enough energy to start your day. When you wake up in the morning, your body has gone for up to ten hours without food, so your resources are depleted. Because your blood sugar is low, you will get ravenous within a short period of time. Eventually you won’t be able to control your hunger any longer and then reach for some comfort food that will satisfy you for the moment but won’t provide you with a lot of nutrients. It is a well-known fact that people who skip breakfast regularly find it harder to manage their weight.

For growing children, having a wholesome breakfast every day is not only crucial for their physical development but also for their ability to focus on their school work. Scientists have long known about the close connection between healthy nutrition and academic achievement at a young age.

Because many of us are so pressed for time, sitting down for a leisurely breakfast is often limited to weekends and holidays. Also, having to prepare elaborate dishes in the early morning hours is not always an inviting prospect. So, you may be tempted to opt for something simple, like cereals, pancakes or waffles. These are not necessarily bad choices, but you also want to be smart about your ingredients and preparation techniques.

More than other meals, breakfast choices are a highly personal matter. Most of us have favorites, some of which go back to childhood. There is no point in messing with that – and there is also no need to. None of my clients have to worry about having to switch from pancakes to, let’s say, seaweed omelettes. Yet, a few modifications can improve the health benefits of almost any dish, including the one you love the most. Here is how it works:

Breakfast at home
Waffles or French toast with syrup, bacon and fruit are breakfast favorites in many families. Both are easy to prepare and kids love them too. For a lighter version of French toast, you may want to consider egg whites only or egg substitute instead of regular eggs. Cutting back on butter and using low-cal syrup instead of the regular version makes also a considerable dent. Turkey bacon is much leaner than regular bacon. None of this diminishes taste or texture but saves you plenty of unnecessary calories and fat.

A quick but healthy breakfast choice is granola with yogurt and fruit. But choose your granola and yogurt carefully. The differences between regular, low-fat and non-fat can be substantial.

For a more elaborate dish on weekends, you may decide on serving an omelette. Veggie omelettes give you plenty of nutrients and the eggs are a good source of protein. Using egg whites or egg substitute will not only let you cut back on calories and fat but also on cholesterol, which only exists in the yoke.

The charts below allow you to compare a number of selected breakfast items by calories and fat content. As you can see, the potential savings can be considerable.
Breakfast on the go
On days when you absolutely have no time to make breakfast at home, there is always a Starbucks® or a McDonald’s® somewhere on your way. If you have an urge for caffeine, there are many choices available, some of which are more caloric than others. A “Caffe Latte” may hit the spot, but you may want to keep your calorie intake within limits and go with the non-fat version. Perhaps, a breakfast sandwich calls your name. Even at the coffee shop you can find healthier alternatives, like a veggie wrap.

Speaking of veggies: Many fast food places have discovered that offering healthier choices can bring in new customers who would normally not patronize their kind of restaurant. Ever heard of a veggie-cheese omelette made with eggbeaters? It’s available at a Dennys® near you. And even McDonald’s® is trying harder these days to give you more value, not just for your money but for the nutritional quality of your food as well. It’s a start.

Related articles:

1. Eating Lighter, Eating Smarter – Breakfast
2. Eating Lighter, Eating Smarter – Dinner
3. Eating Lighter, Eating Smarter – Lunch

Sunday brunch out
Going out for brunch on the weekend is a great way to reconnect with family and friends over a leisurely meal without the fuss of having to cook. As the word indicates, this is supposed to be a combination of a late breakfast and an early lunch. Because it is your first meal of the day, you are probably quite hungry when you get to your restaurant. Be careful, though, that you don’t let things get out of hand.

Traditional brunch choices include egg dishes, bacon, breakfast sausages and a variety of breads. If the restaurant offers buffet-style self-service, make sure your eyes aren’t bigger than your stomach. A beautiful food presentation can be quite seductive. Load up on fresh fruit and steamed vegetables. Bacon and sausages, on the other hand, well, you know already what I’m going to say…
Hotel “Continental”
Whether you travel for business or pleasure, having a good breakfast available at your hotel is always an important part of your trip. Especially when you are away from home and your usual routines are interrupted, you need to take care of your nutritional needs as best as you can. While on vacation, you may be tempted to overindulge a little. On business, there is often a certain amount of extra stress and anxiety involved. Either way, you should observe carefully what you feed your body when you start out your day.

Almost all hotels that have an international clientele offer continental breakfast or something close to it. Typical choices are coffee or tea, fruit juices, croissants, muffins, toast bread, bacon, yogurt, cream cheese, preserves and a selection of fresh fruit.

Office meeting
Many companies offer refreshments at staff meetings and presentations. Coffee, tea, bottled water, juices and soft drinks are common choices. If food is served, fresh fruit, yogurt and pastries may also be included.

Some of these company-sponsored treats can be very tempting. The notorious pink box filled with sugarcoated donuts and cookies is still part of the office culture in many work places. Just as caloric can be designer drinks, like “frappuccinos” and “smoothies.” They may be available to you for free, but eventually you will pay a hefty price if you keep overindulging. Also, when you are preoccupied with work while eating, it is especially hard to keep track of your food intake.

Related articles:

1. Eating Lighter, Eating Smarter – Breakfast
2. Eating Lighter, Eating Smarter – Beverages
3. Eating Lighter, Eating Smarter – Lunch

Taking Time to Eat a Nutritious Lunch
Has Many Health Benefits

Taking time for a lunch break does not necessarily mean cutting the day short and getting less work done. On the contrary. People, who allow themselves to relax and recharge their batteries during the day, usually have more energy left in the afternoon and early evening. Look at the French, for example. For them, lunch is sacrosanct. Yet, they are considered to be some of the most productive workers among industrialized nations.

One of my favorite eating styles is the so-called “Mediterranean diet,” which is basically a combination of the culinary cultures around the Mediterranean Sea. This entire region is known for its great love for food. People also spend a great deal of time to eat together with family, neighbors and friends. Often, the main meal is lunch, not dinner.

While this lifestyle doesn’t work for everybody, it is important to understand the health benefits we all can receive from eating a healthy lunch and taking our time to do so. So, let’s look at some the options.

Lunch at home
Having lunch at home, of course, gives you to most choices. If you work from home, you can arrange your breaks at will. Making lunch for yourself and other family members should be a quick and easy task. Sumptuous BLT- or tuna sandwiches come to mind. Perhaps, you have soup left over from the night before. A fresh salad always sounds inviting. None of these are difficult to make.

Lunch on the go
When you travel or your day is too full to squeeze in a regular lunch break, you may have to grab something at a deli or a fast food place, just to keep you going. Perhaps, it is not the best way to meet your nutritional needs, but even here you have choices. Believe it or not, you can actually get a salad at places like McDonald’s® or Denny’s®. It may not be their specialty, but they give you the option. Keep in mind that the healthiest salad can quickly be “ruined” in terms of calorie and fat content if you don’t pay attention to the dressings you pour on. A pasta salad may sound delicious, but it can be heavy and bog you down when you need your energy. A tuna- or turkey sandwich provides a good source of protein, but it can be quite filling.

Office lunch
When conferences and presentations go on for an entire workday, an office lunch is often included. While it is important to have a meal that can boost your energy, it also matters greatly not to overeat and get bogged down by heavy foods that are hard to digest. A chicken salad served on a croissant is a popular choice, but the calorie count can be high. Try a turkey sandwich on whole wheat instead. Seafood salads are good. When you have a salad, any salad, make sure you keep your dressings light.

Related articles:

1. Eating Lighter, Eating Smarter – Lunch
2. Eating Lighter, Eating Smarter – Dinner
3. Eating Lighter, Eating Smarter – Breakfast

Special occasions
There are countless opportunities to celebrate special occasions with a sumptuous lunch. Outdoor barbecues on summer holidays, birthday parties, graduation parties, beach- or poolside parties, the list goes on and on.

Special occasions are also a time when most of us are tempted to let our guard down and indulge. While there’s nothing wrong with getting into a party spirit once in a while, you don’t have to throw all caution to the wind and lose control entirely over your food intake.

If you serve grilled hamburgers, buy the leanest ground beef you can find. If you can live without the cheese on top, you save yourself a lot of additional calories and fat. Chicken meat is generally lighter than beef, but keep in mind that a lot of fat is in the skin and also the sauce. Baked beans are a popular side dish for barbecued meats, but a bean salad is not as heavy. Chips and dips are hidden sources of many extra calories because one can easily lose count of them. Apple pie with ice cream may be an all-American tradition, but a fruit salad for dessert leaves you much less stuffed at the end of your meal.

Spa menu
You don’t have to be on a diet to enjoy a nice lunch at the health club or spa. What’s important is that you get all the nutrients your body needs without eating too many empty calories and fat.

Especially after a workout, you need to replenish your body’s resources. For a good supply of protein, you can enjoy lean meats or fish. Pasta can be a good choice, but choose your sauces carefully. Soups made from scratch are very nutritious, but calorie- and fat content can vary considerably. The same goes for salads. A Caesar salad may call your name, but some simple mixed greens are much easier to digest. And don’t forget to choose a light dressing.

Related articles:

1. Eating Lighter, Eating Smarter – Lunch
2. Eating Lighter, Eating Smarter – Dinner
3. Eating Lighter Equals Eating Smarter

Having a Nutritious, Balanced Meal at Night
Is Important for Many Health Reasons

While preparing dinner is considered a bothersome chore by a lot of people, some find it relaxing and welcome the opportunity to get a bit creative. Others love to entertain, and being able to put a great tasting meal together gives them a sense of pleasure and pride. I count myself among those.

Having decent cooking skills is also a great asset when it comes to nutritional health. It is not at all true that hobby chefs (or professional ones) are more likely to become obese than folks who don’t cook. To the contrary. Being around food does not automatically lead to overeating. If anything, it makes us appreciate the value of food more deeply than if someone else does all the work.

That sense of appreciation begins at the grocery store or the farmers’ market. Touching, smelling and sampling fresh produce items always gives me great pleasure and makes me grateful for being able to feed my body the rich nutrients it needs.

There is also the social aspect of eating together. Whether we feed our loved ones a beautifully home-cooked meal, go out for a family event or a romantic rendezvous, sharing food brings us closer to each other and adds value to our lives.

Of course, there are always times when ordering pizza or Chinese take-out makes perfect sense. TV dinners also have their place, especially when we watch a show or a game together with family and friends. But it should not become a lifestyle.

Dinner at home
What most people consider a nice home-cooked meal is often heavily influenced by the food choices they grew up with. Childhood memories of mom’s or granny’s special recipes can linger for a lifetime, and not just because the food was so great. We may also remember and cherish the comfort of being cared for and even a little spoiled from time to time, especially on holidays.

The typical American dinner is largely centered on meat. Beef and pork are favorites, and so are chicken and turkey. Serving pasta dishes for dinner has also become acceptable.

Unfortunately, portion sizes have increased substantially over time, which contributes to our widespread weight problems. Heavy cooking techniques factor in as well. When too much oil and fat is being used in the cooking process, extra calories add up quickly. It doesn’t have to be this way.TV dinner
We all know the feeling: You’ve been running around all day trying to meet tight deadlines and putting as many fires out as you could. Still, there are always more loose ends to tie up, and by the time you’re on your way home, you cannot possibly think of preparing something fancy for dinner. But you are also ravenous, plus there are probably some other hungry mouths to feed at home, waiting impatiently for your return.

So, you pull over at the supermarket, go straight to the deli and there it is: A perfectly browned chicken, just out of the rotisserie. Goes perfectly well with a few scoops of that creamy potato salad. Or, perhaps you go for something “lighter,” like a chicken strip salad. Sounds good, but it may not be as light as you think, especially with the dressing on it. How about some delicious finger food? Quesadilla is usually a hit with the kids. All that cheese is heavy, tough. Maybe Chinese food tickles your fancy. Pork or seafood? Which one do you think is healthier? Both go well with rice. Rice is always healthy, right? Well it depends.

Related articles:

1. Eating Lighter, Eating Smarter – Dinner
2. Eating Lighter, Eating Smarter – Lunch
3. Eating Lighter, Eating Smarter – Lunch

Pizza night
Even the most health-conscious eater must have some fun every now and then. Pizza is a favorite across all generations. Whether you go out to a parlor, have your orders home-delivered or pick them up yourself, pizza is a convenient way to have a quick and tasty meal.

There are plenty of choices, of course, but they can vary considerably, not just with regards to toppings but also in calorie and fat content.Dining out
Going to a restaurant for dinner is oftentimes the easiest way to get a good meal. Whether you look for something stylish, romantic or just casual, there are many types of eateries to choose from. Most of us have a few favorites we patronize regularly or we pick the places that serve our preferred kind of food. Steak houses, diners and sushi bars are easy to find almost everywhere. Chain restaurants are also popular because people have a good idea what to expect when they recognize a particular brand.

If you are health- and weight conscious, it is important to learn how to read and interpret menus, not only with regards to the variety of food choices they offer but also in terms of ingredients and cooking techniques. You can order seemingly healthy meals and still receive excessively high amounts of calories and fat from heavy-handed cooking styles.

Portion sizes are another issue. Many restaurants want to convey the message that they’re giving you your money’s worth by loading up your plate. If you want to limit your food intake, ask for a small plate or take half of your dinner home in a doggy bag. There are many more articles on this topic in the “Dining Out” section of this blog.Calorie-conscious
As a rule, all your meals should be chosen calorie-consciously. I wouldn’t be a dietitian if I said otherwise. However, that is not always possible or practical, especially when you travel and eat out a lot. Calories, of course, are not the only concern. Nutritional value is just as important. If you want to cut back on your calorie intake to manage your weight, you must make up for the difference by eating more nutrient-dense foods. “Reduce the quantity, add to the quality,” as one of my professors of dietetics used to say.

Health-conscious eating is reflected in both the ingredients and the cooking techniques you apply. At least for starters, you should continue eating foods you like and try to make gradual changes over time. If you normally don’t eat fish, you won’t exchange your meat-eating habits for a lighter seafood fare. Rather start by reducing serving sizes, choosing leaner cuts and reducing or eliminating oils and fats from your cooking techniques. Later, you may change your diet more radically by eating less meat products, baked goods and other fattening items. But don’t be too hard on yourself. If you don’t like your new eating styles, you will not stick with them, no matter how beneficial they may be for your health.

Related articles:

1. Eating Lighter, Eating Smarter – Dinner
2. Eating Lighter, Eating Smarter – Lunch
3. Eating Lighter, Eating Smarter – Breakfast

Snack food preferences are very individual. Some people like crunchy and salty items. Others crave sweets. Temperature, of course, also plays a role. In the winter, you probably want something hot for comfort, while cold or frozen snacks are most appealing during the summer.

Eating a Snack Can Boost Your Energy
But It Is Not an Additional Meal

Fresh fruit is always a good choice. Especially citrus fruits provide lots of vitamin C and many other important nutrients. Fruit drinks work as well, but be careful that your blood sugar does not get too elevated and you feel hungry again within a short time. The same goes for all sweet and sugary items.

Avoid snack foods that contain mostly empty calories, like candy and pastries. Cookies are alright, as long as they are low-fat or fat-free and you can limit yourself to one or two. Nuts provide important nutrients but also plenty of fat.

As with all food, most snacks are perfectly acceptable if consumed in moderation. One of the greatest problems with snacks is that it is so hard to keep track of how many you eat. For that matter, it is not recommended to munch directly out of the bag or box your snacks come in. Rather put the amount you want on a separate plate and stick to that. This way you don’t lose count.

Snacking while doing other things can quickly lead to mindless eating. Working or watching a movie while stuffing yourself is never a good idea. So, when you want a snack, treat it like a sit-down meal and consciously savor the tastes.

Related articles:

1. Eating Lighter Equals Eating Smarter
2. Eating Lighter, Eating Smarter – Breakfast
3. Eating Lighter, Eating Smarter – Lunch

Let’s take a look at what you can do to get all the nutrients you need and shave off unnecessary calories. By cutting back just 500 calories a day from your regular food intake, you can achieve an average weight loss of one pound a week!

And yes, size does matter
When it comes to serving sizes, bigger is not necessarily better. Yes, you have to watch your portion sizes, no matter what kind of food you eat! Studies to the subject have shown time and again that portion sizes have increased substantially both inside and outside the home. “Value sizing” gives you more food for your money. The problem is that too many of us consumers increase in size as well.

To give just a few random examples: According to the Journal of the American Medical Association, the average portion sizes of many food items have increased over the last twenty years by
• Hamburgers: 23%
• A dinner plate of Mexican food: 27%
• Soft drinks: 52%
• Snack food (e.g. potato chips, pretzels, crackers): 60%

Portion sizes anyone can understand
Determining portion sizes can be tricky. How big is “medium sized”? Is there a difference between a small piece of bread and a small piece of cheese. How many serving sizes are in a jar, a can, a bag? Do you know how to read Nutrition Facts labels and what they say about serving sizes? To make things a little easier, you can find some good examples about portion sizes anyone can understand on this blog.

Variety, moderation and balance
Plan your meals ahead of time instead of following your impulses in the supermarket aisle. Make a shopping list and lay out your daily or weekly nutritional map. Variety makes meals more interesting and helps to ensure a balanced diet. Keep in mind that the human body needs more than forty different nutrients every day for good health.

There are hardly any “forbidden foods” in the garden of healthy eating, however, consumption in moderation is the real key. Balance is as equally as important. For better information, you can consult with the United States Department of Agriculture (USDA) Food Guide Pyramid.

It is also important that you familiarize yourself with a few basic scientific facts about food related issues such as calories, fats (there are different kinds), cholesterol, etc.

Compare and save
Even people who recognize the need to make better lifestyle choices for themselves can find it difficult to stick to their good intentions. For instance, it can be hard to maintain a healthy diet or fitness regimen when you travel or have your routine interrupted for any reason. Finding nutritious food that can be quickly prepared may not always be easy. After a long work day, it can be too much effort to prepare a meal from scratch.

Meal comparisons offer realistic and easy to follow alternatives to the most common meal choices. You don’t have to deny yourself the pleasures you get from your favorite dishes or search for special resources to adopt better eating habits right now. In most cases, a few small adjustments can make all the difference. You will be surprised how quickly the savings in unnecessary and unwanted calories and fat add up.

Related articles:

1. Eating Lighter, Eating Smarter – Dinner
2. Eating Lighter, Eating Smarter – Snacks
3. Eating Lighter, Eating Smarter – Dinner

Breakfast – French Toast and Bacon
Instead of this…	Calories	Fat (g)
French toast, 2 slices, made with 2 medium eggs	335	18
Butter, 2 pats	72	8
Syrup, regular, 1/4 cup	209	0
Strawberries, sliced, 1/2 cup	25	0
Bacon, 2 medium slices	252	26
Total	893	52

Try this…	Calories	Fat (g)
French toast, 2 slices, made with egg substitute	253	7
Syrup, low-cal, 1/4 cup	115	0
Strawberries, sliced, 1/2 cup	25	0
Turkey Bacon, 2 slices	68	5
Total	461	12

Total savings: 432 calories and 40 grams of fat

Breakfast – Veggie Omelette
Instead of this…	Calories	Fat (g)
Veggie omelette: Eggs, 2 extra large	173	12
Mixed vegetables, 1 cup	77	0
Butter, 1 tsp.	33	4
Multigrain toast, 1 slice	65	1
Butter, 1 tsp.	33	4
Apricot jam, 1 tbsp.	48	0
Fresh fruit compote, 1 cup	101	1
Total	530	22

Try this…	Calories	Fat (g)
Veggie omelette: Egg substitute, 1/2 cup	105	4
Mixed vegetables, 1 cup	77	0
PAM® cooking spray (1/3 of a second)	2	0
Multigrain toast, 1 slice	65	1
Apricot jam, 1 tbsp.	48	0
Fresh fruit compote, 1 cup	101	1
Total	398	6

Total savings: 132 calories and 16 grams of fat

Hotel Continental Breakfast
Instead of this…	Calories	Fat (g)
Tomato juice, 4 oz.	25	0
Croissant, plain, 3 oz.	345	18
Butter, 1 pat	36	4
Preserves, 2 tbsp.	70	0
Mixed berries, 1 cup	65	1
Cafe latte, whole milk, 16 oz.	280	15
Total	821	38

Try this…	Calories	Fat (g)
Tomato juice, 4 oz.	25	0
English muffin, toasted	133	1
Preserves, 2 tbsp.	70	0
Mixed berries, 1 cup	65	1
Cafe latte, nonfat milk, 16 oz.	160	1
Total	453	3

Total savings: 368 calories and 35 grams of fat

Office Breakfast Meeting
Instead of this…	Calories	Fat (g)
Orange juice, 4 oz.	50	0
Donut, jelly	330	14
Banana, medium	105	1
Yogurt, low fat, 8 oz.	210	2
Coffee, 1 cup	5	0
Half & Half, 1 tbsp.	20	2
Bottled water	0	0
Total	720	19

Try this…	Calories	Fat (g)
Orange juice, 4 oz.	50	0
Bagel, whole-wheat, 3 oz.	220	1
Banana, medium	105	1
Yogurt, nonfat, 6 oz.	90	0
Coffee, 1 cup	5	0
Milk, low fat, 1 tbsp.	10	0
Bottled water	0	0
Total	480	2

Total savings: 240 calories and 17 grams of fat

Lunch – BLT Classic Sandwich
Instead of this…	Calories	Fat (g)
Bacon, 2 medium slices	252	26
Lettuce, 2 leaves	1	0
Tomato, Roma, 1/2 sliced	6	0
Mayonnaise, regular, 2 tbsp.	200	22
Bread, sourdough, 2 slices	138	2
Total	597	50

Try this…	Calories	Fat (g)
Turkey bacon, 2 slices	68	5
Lettuce, 2 leaves	1	0
Tomato, Roma, 1/2 sliced	6	0
Mayonnaise, low fat, 2 tbsp.	70	3
Bread, sourdough, 2 slices	138	2
Total	283	10

Total savings: 314 calories and 40 grams of fat

 

Lunch – Tuna Sandwich
Instead of this…	Calories	Fat (g)
Tuna packed in oil, 3 oz.	158	7
Mayonnaise, regular, 1 tbsp.	100	11
Lettuce, Iceberg, chopped, 1/2 cup	3	0
Tomato, Roma, 1 whole, sliced	13	0
Bread, sourdough, 2 slices	138	2
Total	412	20

Try this…	Calories	Fat (g)
Tuna packed in water, 3 oz.	99	1
Mayonnaise, low fat, 1 tbsp.	35	3
Lettuce, Iceberg, chopped, 1/2 cup	3	0
Tomato, Roma, 1 whole, sliced	13	5
Bread, sourdough, 2 slices	138	2
Total	288	11

Total savings: 124 calories and 9 grams of fat

 

Conference Room – Lunch Meeting
Instead of this…	Calories	Fat (g)
Chicken salad on a croissant	540	31
Mixed salad green, 1 cup	10	0
Italian dressing, 2 tbsp.	140	14
Chocolate chip cookie, 3 oz.	384	18
Apple, medium	80	0
Total	1154	63

Try this…	Calories	Fat (g)
Turkey sandwich on whole wheat bread	337	15
Mixed salad green, 1 cup	10	0
Italian dressing, light, 2 tbsp.	32	3
Fig Newtons®, 2 cookies	136	0
Apple, medium	80	0
Total	595	18

Total savings: 559 calories and 45 grams of fat

 

Pizza Parlor Lunch
Instead of this…	Calories	Fat (g)
Pepperoni Pizza: deep dish, 2 slices, 1/12th large pizza	440	16
Salad bar: lettuce, 1 cup	9	0
Salad bar: tomatoes, 3 cherry	11	0
Salad bar: cucumber, 6 slices	3	0
Salad bar: baby carrots, 4 each	15	0
Salad bar: Thousand Island Dressing, 2 tbsp.	118	11
Total	596	27

Try this…	Calories	Fat (g)
Vegetarian Pizza: thin crust, 2 slices, 1/12th large pizza	280	10
Salad bar: lettuce, 1 cup	9	0
Salad bar: tomatoes, 3 cherry	11	0
Salad bar: cucumber, 6 slices	3	0
Salad bar: baby carrots, 4 each	15	0
Salad bar: Vinaigrette dressing, light, 2 tbsp.	35	0
Total	353	10

Total savings: 243 calories and 17 grams of fat

 

Steak and Baked Potato Dinner
Instead of this…	Calories	Fat (g)
T-bone Steak, 4 oz.	341	25
Potato, baked, 1 medium	188	0
Sour cream, 2 tbsp.	62	6
Bacon bits, 1 tbsp.	24	1
Mixed salad greens, 1 cup	10	0
Ranch dressing, 2 tbsp.	109	11
Total	734	43

Try this…	Calories	Fat (g)
Flank Steak, 4 oz.	235	11
Potato, baked, 1 medium	188	0
Mesquite BBQ sauce, 2 tbsp.	40	0
Mixed salad greens, 1 cup	10	0
Ranch dressing, low fat, 2 tbsp.	50	3
Total	523	14

Total savings: 211 calories and 29 grams of fat

 

Pork Tenderloin Dinner
Instead of this…	Calories	Fat (g)
Pork tenderloin, roasted, 4 oz.	187	5
Potatoes, mashed, 8 oz.	223	9
Green beans with butter, 1 cup	134	11
Dinner roll, 1 small	105	2
Butter, 1 pat	36	4
Total	685	31

Try this…	Calories	Fat (g)
Pork tenderloin, roasted, 4 oz.	187	5
Potatoes, roasted, 6 oz.	206	2
Green beans without butter, 1 cup	34	0
Dinner roll, 1 small	105	2
Total	532	9

Total savings: 153 calories and 22 grams of fat

 

By the Bay – Seafood Salad
Instead of this…	Calories	Fat (g)
Salad: Shrimp, 6 large	33	0
Scallops, 6 large	121	2
Crabmeat, 1/2 cup	120	1
Mixed salad green, 2 cups	18	0
Mayonnaise herb dressing, 1/4 cup	400	45
Garlic bread, 1 slice	160	10
Total	852	58

Try this…	Calories	Fat (g)
Salad: Shrimp, 6 large	33	0
Scallops, 6 large	121	2
Crabmeat, 1/2 cup	120	1
Mixed salad green, 2 cups	18	0
Mayonnaise dressing, low fat, 1/4 cup	139	11
Dinner roll, 1 small	105	2
Total	536	16

Total savings: 316 calories and 42 grams of fat

 

Italian Lasagna Dinner
Instead of this…	Calories	Fat (g)
Beef lasagna, 1 serving	411	23
Garlic bread, 1 slice	160	10
Caesar salad, 1 serving, regular dressing	386	31
Citrus sorbet, 1/2 cup	92	0
Total	1049	64

Try this…	Calories	Fat (g)
Turkey lasagna, 1 serving	341	15
Bread, Italian, 1 slice	54	1
Caesar salad, 1 serving, low fat dressing	112	7
Citrus sorbet, 1/2 cup	92	0
Total	599	23

Total savings: 450 calories and 41 grams of fat

Related articles:

1. Salads – Farmers Market Salad
2. Salads – Caesar Salad
3. Salads – Blackeyed Pea Salad