- Skip the cocktail.
If you are going to have a drink before dinner, make it white wine spritzer.
- Sauces from vegetables.
Use cooked, pureed vegetables to make low calorie sauces for meat and poultry. Try cooked carrots pureed with a little curry powder on broiled chicken.
- Try the "spa" menu.
Today, many restaurants offer menu items that are lower in fat and calories. Often, calorie counts are printed on the menu, or are available if you ask the waiter.
- The best snack?
Popcorn, made without oil in a hot air popper, is a filling, whole grain snack at only 23 calories a cup (popped). Skip the butter!
- Don't be blinded by the "lite".
"Lite" (or "light") is a vague term in food marketing. A food product needs only contain less of something (fat or alcohol, for example) to justify a lite label. Sometimes the calorie savings are not significant. Check the label of the lite item against nutritional information for a traditional version of the food.
- Know the lingo.
Although the lite is vague, "low calorie" (less than 40 calories per saving) and "reduced calories" (at least one third fewer calories than the traditional version of the same food) are terms regulated by the FDA.
- Check calories per ounce.
A 300 calorie lite frozen meal is a great idea, but not if it weighs only 5 ounces! Divide the calories per serving by the weight of the portion. If the result is more than 35, you're eating a lot of calories in a small portion. Some foods marketed as lite ("lite "fried fish fillets, for example) can contain up to 60 calories per ounce.
- Freeze out the butter.
Buy frozen vegetables packed without butter sauce. Add herbs and spices to sea-son.(Try onion and tamato on green beans or garlic powder on leave spinach).You’ll save money as well as calories.
- Trim visible fat from meat.
Eating a half-ounce of visible fat adds almost 130 calories to your meat
- Skip the extra sugar.
Low fat yogurt with sugar can have 250 calories a serving. Instead, try plain yogurt with juice -packed fruit and vanilla.
- Eat with style.
Food that looks good and served in an attractive setting is more satisfying. Treat yourself well, you deserve it.
- Eat chicken without the skin.
Try this marinade for chicken breast. Mix 2 tablespoons each low fat yogurt, vegetable oil, minced garlic, chopped scallions and cider vinegar. Add a pound of chicken breast, cut into 4 -inch pieces. Cover and refrigerate at least 24 hours. Remove chicken from marinade, sprinkle with black pepper and broil.
- Quite the "club".
Don’t be a member of the "clean plate club. "you probably joined years ago when your mother told you to eat all your food because people were hungry some -where in the world. True, people are hungry in this world, but eating more than you need today isn't going to help them.
- Ask for a doggie bag.
Don't be shy. Even the best restaurants won't be offended by your request. And you’ll avoid eating more than you should.
- Don't rush your meals.
Savoir the flavors. If you enjoy what you eat, less of it will satisfy you.
- Keep active after dinner.
Plan an activity that you enjoy after meals to keep your mind from thoughts of food.
- Cravings are not always hunger.
Often, they signal distress. Have a friend you can call when food cravings strike. Talking about it helps.
- Drink plenty of water.
W.C Fields was wrong about the stuff. It's good for you, and filling. Drink at least six glasses a day.
- Don't weigh yourself daily.
Once a week is enough. Daily fluctuations can be misleading (and discouraging).
- Flowers, not candy.
Tempted to buy a candy bar or potato chips? Buy a flower for your desk instead.
- Avoid adding salt.
Extra salt will cause you to retain fluids, making it harder to lose weight. Instead, season with herbs and spices.
- Try an all-vegetable meal.
A meal without meat two or three times a week will lower your total calorie intake. Serve vegetable baked, steamed, boiled or stewed, but not fried.
- Eat more fish.
It's tasty and low in calorie. Broil or bake without butter or margarine. Instead, add some chopped onion, green pepper and tomato for extra flavor.
- Clean out your pantry.
Your refrigerator too. Throw out the foods that may tempt you.
- Have a mental image of yourself thinner.
It can help when you're tempted to eat more than you should.
Prepared by today's gourmet, the monthly newsletter of lite food.
