Instead of fried fish, chicken, or French fries: Try oven-baked, grilled or air-fried versions instead.
Like crispy chicken skin? Cover skinless chicken breast with celery leaves, bake as usual. Broil for last 5 minutes to crisp. Tastes just like crispy chicken skin!
Love pizza? Try a 100% whole grain or cauliflower crust. Use skim-milk cheese. Try turkey or chicken and lots of veggies.
Craving something sweet and chocolaty? Try strawberries dipped in dark chocolate instead of having a chocolate bar. A small amount of dark chocolate can satisfy sweet cravings better than milk chocolate.
Instead of soda: Try mixing ¾ cup sparkling water and ¼ cup 100% fruit juice or 1 cup sparkling water with a squeeze of lime juice.
Love popcorn? Try Boom Chicka Pop or Skinny Pop or try air-popped popcorn instead of microwave popcorn. Use Molly McButter sprinkles for the butter flavor without the saturated fat.
Can’t start the day without a Starbucks or Dunkins coffee? Try coffee at home with sugar free International Delight or Coffee Mate in hazelnut, Italian crème or vanilla.
Instead of white bread, pastas: Try 100% whole wheat, rye or pumpernickel breads OR whole wheat, lentil, brown rice, or chickpea pasta for more fiber to feel fuller longer.
Instead of white rice: Choose brown or wild rice for more protein and fiber, and less of an impact on blood sugars.
Instead of expensive sugar-sweetened breakfast cereals: Make your own quick oats with diced apples or banana, cinnamon and a teaspoon of honey (+ add a scoop of protein powder for a protein boost!).
Instead of regular ground beef: choose 93% lean ground beef for less saturated fat.
Instead of whole or 2% milk: choose 1% or fat-free milk which has the same nutrients but less saturated fat. If lactose intolerant try Fairlife Milk, which has no lactose!
Instead of butter or lard: cook with non-stick cooking spray for less saturated fat.
Instead of regular dressing or mayonnaise: use non-fat or low-fat versions, or those made with low-fat Greek yogurt. Bolthouse is a great brand to try!
Whenever eating fruits and veggies: eat the skin too! The skin has fiber which slows digestion, makes you feel fuller.
Instead of ice cream: try making smoothie freezer pops with low-fat yogurt and bananas for a creamy delicious treat. Try Yasso Greek Yogurt bars or Halo Top ice cream for a convenient low-calorie treat.
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