This is a great way to save money, eat healthy, and spend time with your family. When preparing meals, choose low-fat/low-calorie versions of your favorite ingredients and learn how easy it is to substitute. For example:
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Switch to 1% or nonfat milk and low-fat cheeses.
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Use a cooking spray instead of oil or butter to decrease the amount of fat when you cook.
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Prepare baked potatoes with low-fat blue cheese dressing or low-fat plain yogurt instead of butter or sour cream.
Start by using a scale and measuring cup to serve your food. Read food labels to determine serving sizes. One bowl of cereal may actually be two ¾-cup servings. A small frozen pizza may contain up to three servings (check the nutrition information label). This could add up to more calories than you think you’re getting. Being aware of serving sizes may make it easier to avoid those extra calories.
Choose snacks that are nutritious and filling. A piece of fresh fruit, cut raw vegetables, or a container of low-fat yogurt are excellent (and portable) choices to tide you over until mealtimes. Take these snacks with you for a healthy alternative to chips, cookies, or candy.
Take your time! Eat only when you are hungry and enjoy the taste, texture, and smell of your meal as you eat it. Remember, it takes approximately 15 minutes for your stomach to signal your brain that you are full.
If you choose to eat out, remember these important suggestions: Watch your portions. Portion sizes at restaurants (including fast food) are usually more than one serving, which can result in overeating. Choose smaller portion sizes, order an appetizer and a leafy green salad with low-fat dressing, share an entree with a friend, or get a "doggy bag" and save half for another meal.
