Changing food choices and food preparation

Examples of low-calorie & low-fat meals

Breakfast (choose one)

1. Bagel (with little butter), or low-fat cream cheese
2. Boiled egg with toast
3. Fruit and cereal
4. Hot cereal with little butter (1/2 tablespoon)
5. Fruit and instant breakfast drink

Snacks (small snacks are fine to eat once a day)

Fruit, pretzels, half bagel, low-fat yogurt, veggie sticks & low-cal dip, saltine crackers, rice cakes, sugar-free gum & mints, flavored coffee, low-cal tea.

Lunch (choose one)

1. Vegetable plate special with half of a roll or corn muffin (spray butter).
2. Sandwich made without or with a little mayo, fruit and pretzels.
3. Salad without bacon, with low-fat dressing and four to 6 crackers.
4. Baked potato with a little butter, or low-fat plain yogurt with spices.
5. Soup and crackers, and piece of fruit, or cut-up veggies.

Dinner (choose one)

1. Baked chicken or fish, with two vegetables, small side salad with low-calorie dressing and one roll with little butter (no biscuits).
2. Low-fat lasagna, or casserole that substitutes low-fat cheeses for regular etc. (Parmesan cheese and others are lower in fat)
3. Spaghetti and meatless sauce, or clam sauce with salad and roll.
4. Small grilled steak, or pork with baked potato, side salad and vegetable.
5. Store-bought low-fat, low-calorie frozen meals with side salad and crackers. A low-fat or healthy choice for dessert.

Desserts

Once or twice a week, it’s OK to eat a small slice of favorite pie or cake. On other days, stick to small servings of graham crackers, vanilla wafers, low-fat frozen yogurt, or yogurt-covered pretzels for dessert. The key is to limit the portion size and how often you eat fats and sweets.

Avoid fried foods, peanut butter, shortening, heavy creams and mayo.

Add nuts (almonds, pecans, etc.) to salads for protein. Well-drained tuna with lemon pepper and a little mayo helps protein cravings.