| 1. | High water-content foods are filling. Select juicy fruits and "fluffy" veggies, raw or lightly cooked. | | 2. | vary flavorings. Chicken breast roasted one night, with lemon pepper the next, with a T of fat-free barbecue sauce the next, and with soy sauce and ginger slices the next. 95% lean beef patty plain one night, with salsa and mexican rice the next, as meatballs with oregano, garlic, and tomato sauce over pasta the next. | | 3. | You can make your own frozen dinners for portion control and ease... or use, in the US, lowest-fat $1 Banquet frozen meals and add a cup of veggies or side salad for easy dinner on busy nights. | | 4. | On shopping day, pre-cut raw veggies to have with lunch. Use small bread, not the large slices, for sandwiches. | | 5. | In winter, try healthy soups like chicken-rice-vegetable and minestrone for lunch with a small warm roll on the side. | | 6. | A once-every-10-days treat helps to make this a sustainable lifestyle choice. You won't feel deprived, and you'll be learning how to eat for a lifetime. |
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