Tip #4


It’s easy to cut out 100 calories at your table:

*Use salsa or a dollop of Greek Yogurt on a baked potato instead of sour cream

*Don’t have a piece of bread/roll with butter

*Remove the skin from chicken before or after cooking

*Use smaller amounts of light mayo or plain yogurt instead of full-fat mayo for

sandwiches or tuna salad

*Replace cheese with tomatoes, lettuce, & onions on a sandwich or hamburger

*Drink water w/lemon wedges instead of soft drinks

*Leave 3-4 bites of food on your plate at each meal and don’t have second servings

*Eat fruit to fill up more than drinking fruit juice

*Grab a handful of your favorite snack and put the bag away!

*Substitute a no-calorie sweetener for sugar in each cup of coffee you drink daily

*Try adding a dollop of coconut oil to each cup of coffee you drink daily—the benefits

are great and you may never add sweetener again. You do have to keep stirring it.

*Use a non-stick skillet or cooking spray instead of butter when stove-top cooking

*Choose tuna packed in water instead of tuna packed in oil

*Use light or fat-free dressing for your salads and always dip into, not pour onto

*Don’t add croutons to your salads

*Reduce your portion of pasta and/or rice by ½ cup

*Choose thin-crust pizza as opposed to thick-crust

*Top your pizza with vegetables, not fatty meats like sausage and pepperoni, or double

double cheese

*Stick to one cup of cereal and fill the rest of the bowl with fresh fruit

*Use all-fruit spread on your morning toast instead of butter or margarine

*Grill a vegetable burger or turkey burger instead of a beef burger

*Replace your breaded fish sticks with grilled fresh fish

*Replace your daily candy bar with a piece of fresh fruit

*Swap full-fat salad dressing for the reduced-fat version

— Jaime Brenkus Health Tip 4