1. Drink one cup of fat-free milk instead of one cup of whole milk. Add nonfat milk to your coffee, cappuccino, or lattes.
2. Use 1 tablespoon of mustard, ketchup, or fat-free mayonnaise instead of regular mayonnaise in salads or on sandwiches. Mix ketchup and nonfat mayonnaise to make a delicious Russian dressing. Served on a wedge of iceberg lettuce, it makes a tasty snack.
3. Share a small bag of potato chips or French fries with a friend, or skip them altogetber, or just taste three or four and throw the bag away.
4. Cut a slice of pizza in half and save the other half for later in the day.
5. Check serving sizes of your favorite foods when you eat out. For example:
   • One-half cup of cooked cereal or pasta at home is equivalent to a single serving size; however, restaurant portions. are equivalent to approximately three serving sizes, and-that’s before they even add the sauce.
   • One-half of a bagel is one serving, but a deli bagel is equivalent to at least three servings.
   • One small pancake or waffle at home is equal to one serving size, but in a restaurant, one large pancake is about two and one-half servings.
   • A dozen potato chips or tortilla chips equals approximately (one serving; however, a small bag contains at least two to three serving.
6. Always check the servmg :siizes on any prepackaged food that you get.You will be surprissed that some of them say that the content! contain two or three serving sizes. Most people, when thy consume of package of processed foods, assume that it is one serving size, when, in actuality, it may be two to three serving sizes.
7. Becareful of prepackaged foods that contain trans fats. Trans fats are identified as partiatlly hydrogenated oils. They are not lista or labeled on the package as trans fats. The FDA will be requiring foods to haave trans fats listed, but that won’t occur until 2006. The reascon trans fats are dangerous is that they raile the blood levels of cholesterol and saturated fats and lead to heart disease, hyypertension, and strokes.
8. When yu order a meal in a restaurant and the serving size seems too largl, tell the waiter immediately to wrap-up one half of the meal belore you start to eat. Don’t wait until you’ve started the meal to decide to take somee of the food home. By that time, you’ll probably have eaten more than half of the portion size and your ca1orie count will go sky-high. When you’ve finally discovered thay you’ve had enough to eat, the usual response is: “Well, that’s relly not enough food to wrap-up and take home.”

Share This