- Ditch the PopTart for a slice of high-fiber toast with strawberry jam.
- Drink your two cups o' joe black. Or order a single espresso instead of your usual latte.
- Swap OJ for the real deal- one fresh orange.
- Top your waffles with Reddi-Whip instead of syrup (or use fresh fruit!)
- Eat your granola from a 4 oz. mug, not an 8 oz. bowl.
- Leave the Swiss cheese off your sandwich.
- Slather your bread with mustard instead of mayo and save 80 calories per tablespoon!
- Use up to 10 pumps of ranch dressing spray instead of pouring two tablespoons from a bottle.
- Devour a slice of Pizza Hut cheese pan pizza instead of the Meat Lover's variety.
- Take your iced tea unsweetened.
- Reach for a bottle of Snapple raspberry white tea instead of Snapple raspberry iced tea.
- Stuff chicken salad into a whole-wheat pita, not between two slices of multi-grain bread.
Presto Pasta Soup (170 cal, 470mg sodium)
1 cup low-sodium vegetable juice
1 cup frozen pesto-flavored pasta- vegetable mix
In a saucepan, heat vegetable juice on medium-low. Microwave pasta-vegetable mix according to package directions, then stir into vegetable juice. Reduce heat to low and simmer for 5 minutes, stirring occasionally.
- Use chicken broth (low-sodium) instead of oil to saute meat or veggies.
- Making mac & cheese?? Cut two tablespoons of butter from the recipe.
- Next time you make meatballs or meatloaf, make them with half ground beef and half turkey.
- Swap low-fat cottage cheese for whole-milk ricotta when you make lasagna or stuffed shells.
1 package fettuccine Alfredo frozen entree
1 1/2 cup tightly packed baby spinach leaves
1/4 tsp minced garlic
6 medium-size frozen shrimp
Microwave the pasta entree according to package instructions. Meanwhile, lightly coat a nonstick skillet with cooking spray, then heat skillet to medium. Toss the spinach, garlic, and thawed shrimp into heated skillet, turning frequently with tongs until leaves are wilted (about 2 min.) Stir spinach-shrimp mixture into the pasta.
At Happy Hour
- Drink one glass of wine instead of two beers.
- Ask for your rum and coke to be poured in a highball glass. Bartenders pour nearly 20% less liquid into taller tumblers, so you'll swig less per round.
- Drizzle extra hot sauce, not bleu cheese or ranch, on those wings.
- Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruity drinks tend to be made with bottled mixers that contain added sugar and syrups.
- Pop the cap off an MGD 64 instead of a Killian's Irish Red.
- Sip a glass of water between drinks-pacing yourself can help you cut back on a glass or more.
- Sip wine from a champagne flute instead of an oversize goblet.
- Mix your vodka with Red Bull Sugarfree instead of cranberry juice.
At the Drive-Thru
- Pass up a Wendy's baked potato with sour cream and chives and chow down on Value Fries instead. Amazing but true.
- Have a McDonald's cheeseburger instead of a quarter pounder with cheese.
- Go for grill marks. Order a flame-broiled chicken sandwich rather than one that's breaded (and usually fried in oil).
- Treat yourself to an ice cream cone at McDonald's instead of Dairy Queen.
- Make your daily pick-me-up at Starbucks a skinny vanilla latte, not a regular.
On your Snack Break
- Drink sparkling water instead of soda. Move your stash of Hershey's kisses six feet away from your desk- you'll dip in half as often.
- Have half a cup of fresh grapes inside that little snack box of raisins.
- Lay off the Lay's potato chips and go for the Rold Gold Pretzels.
- Chase down the ice-cream man for a Good Humor vanilla sandwich, not a King Cone.
When You're at a Restaurant
- Skip the crunchy noodles with your wonton soup.
- Request the lemon chicken with brown rice, not fried.
- Go with the baked potato (butter only) instead of mashed as your side.
- Dip your bread in marinara sauce instead of olive oil.
- Pop 12 pieces of sashimi and a third of a cup of edamame instead of 12 pieces of spicy tuna roll.
- Indulge in beef stroganoff, not meat lasagna.
- Stop eating when you hit the crust. The edges and bottoms of baked goods are especially caloric-they absorb the butter used to grease the pan.
- Eat sorbet instead of ice cream-you can have an extra half cup of the former and still slash calories!
- Have sugar-free Jell-O instead of pudding.
- Can the cone. Have your ice cream in a bowl.
- Eat five meringue cookies instead of two chocolate chip ones.
Ice Queen Sandwiches (75 cal, 92 mg sodium)
2 Tbl. reduced-fat butter pecan ice cream
4 ginger cookies
Let ice cream sit out on the counter for a little bit to soften up. Scoop out 1 Tbl. of ice cream and place onto cookie. Top with the second cookie, pressing lightly. Place sandwiches in a zip-top plastic bag and return to freezer to firm up. Enjoy!"
See? Cutting calories can be easy and a no-brainer! You will feel good about the decisions you make and feel better about yourself...living on your own two feet...
Until the next step bloggers...