Healthier cooking options include steaming, broiling, or grilling. When dining out and ordering fish, request that your fish not be salted or basted in calorie-dense ingredients like olive oil and butter. Salmon with Sweet Chili Sauce (3½ to 4 ounces).Enjoy visiting your local Farmer’s Market every week and asking the vendors, “What’s new and tasty this week? What would make great ingredients for my salad?” So rich and creamy tasting! If you need a little sweetness to cut the tart flavor, simply add diced banana, or stir in 1 packet of SplendaĪ gigantic Farmer’s Market-style salad with a variety of fresh seasonal produce and fresh herbs, such as fresh baby arugula and radicchio, and red wine vinegar sassed up with a little horseradish. 6 Ounces of Nonfat Plain or No-Sugar-Added Yogurt with Your Choice of Berries Swirled ThroughoutĮspecially popular among our guests at the Pritikin Longevity Center are Greek-style yogurts such as Oikos and Fage.Mid-Afternoon Snack (enjoy only if hungry) Refrigerate or freeze what you don’t eat for easy soup prep for a future lunch or dinner. Garnish with the beans you spooned out plus, if you desire, a little chopped red bell pepper. Add pureed beans, red pepper flakes and black pepper, to taste, and cook 1 minute longer. Add 2 cups low-sodium chicken broth and 1 head of escarole, chopped, or a package of frozen chopped spinach. In a medium nonstick pot, sauté 5 cloves of chopped garlic until translucent. It’s easy! From one 14-ounce can of no-salt-added cannelini beans, spoon out 2 tablespoons of beans. Coating your salad with oil can tally up as many calories as a scoop of premium ice cream.
Try diced sweet potatoes, yellow squash, red bell peppers, cucumbers, red cabbage, red onions, and more.Īnd always keep in mind that no oil, even so-called “good” ones, should be considered a weight-loss food. All kinds of veggies – and fruit – can go into your salad. 2 Cups Mixed Greens with 1 Cup of Other Veggies, Chopped, Dressed with Aged Balsamic Vinegarįor your salads, break out of the lettuce-and-tomato box.Warm the tortilla between slightly moistened paper towels in the microwave for about 1 minute, then top with veggies and salsa fold If desired, add a little nonfat milk or soymilk and a packet of sugar substitute (a good choice is Splenda).ġ steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes) and no-added-salt salsa. Plus, hot cereal has more “staying power.” It tends to fill you up better – and longer – than dried cereal. That one simple change to your daily diet could help you drop about 10 pounds in one year. Oatmeal with Fresh or Frozen (No Sugar Added) Fruitīy switching from a bowl of cold, dried cereal to one of hot whole-grain cereal and fruit, you’d take in approximately 100 fewer calories each day.
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