| Enjoy
oatmeal more by adding nuts, raisins, cut-up apples plus a scoop of soy
protein or skim milk powder |
Wash all
produce (even the skin of melons) before slicing and eating. |
| Switch
from whole milk to 2% to 1%, even 1/2% (concoct yourself) to ease the
journey to skim milk. |
Freeze
grapes or a banana on a stick for a cool treat. |
| Wash hands
frequently. |
Keep your
mind active by solving crossword puzzles or learning new computer skills |
| Do body
stretches while waiting for food to microwave. |
Take brisk
walks or jogs when on vacation, while looking for interesting sites to
explore. |
| Chew gum
while baking and cooking to keep from sneaking a taste. |
Buy a
fruit or vegetable you've never eaten before. |
| Sprinkle a
little grated Parmesan cheese or veggies or popcorn for flavor without a
lot of fat. |
For a
chocolate fix, make chocolate pudding with skim milk or sip hot
chocolate made with skim milk. |
| Date all
refrigerated leftovers; use within three or four days. |
When time
is tight, think in 10s. Take a 10-minute walk or a 10-minute stationary
bike ride. |
| Make cream
soups with ultra-pasteurized skim milk. |
Make party
dips with low-fat yogurt or reduced-fat sour cream. |
| Keep
ready-to-eat veggies, fruit and low-fat yogurt in the front of the
fridge; hide less nutritious treats in the back. |
Instead of
chips with dip, serve crudites and whole wheat pita wedges. |
| Park your
car or get off the bus a few blocks from your destination. |
At holiday
parties, hold a low-cal beverage in your hand -- you won't have room for
a plate of food. |
| Keep a can
of mandarin oranges (packed in juice or light syrup) in the refrigerator
for a low-cal sweet snack. |
Order
pizza light on the cheese and heavy on the veggies. |
| Walk
around when talking on your cordless phone. |
Refrigerate
a half-gallon container with water each morning. Aim to finish it by
day's end. |
| Drink
calcium-fortified juice. |
Make cream
soups with ultra-pasteurized skim milk. |
| Choose a
low-fat yogurt with a variety of live and active cultures. |
If you
can't brush, swish your mouth out with water or chew sugarless gum. |
| When
traveling, pack baby carrots, broccoli, nuts and grapes for munchies. |
|
|
|
|
*Adapted
from Environmental Nutrition 1/2001 |