Breakfast Save 50 calories Instead of tossing back a glass of orange juice with your breakfast, eat an actual orange, plus Bonus: more fibre. Save 75 calories Tim Hortons' English Toffee Cappuccino. Ask the server to fill half your cup with regular coffee before adding the sugar-laden beverage, reducing the calories by half. Save 100 calories Cut the fat, keep the meat: instead of five strips of bacon, opt for two slices of leaner grilled back bacon. Save 125 calories Since egg yolks contain fat and are high in cholesterol, whip up a breakfast omelette with one whole egg and two protein-rich egg whites. Bonus: eating eggs keeps you feeling full longer. Save 200 calories Swap yogurt with granola for a cereal with at least four grams of fibre and a small amount of your favourite sweet cereal. "Nothing beats Shredded Wheat with Froot Loops sprinkled on top
Lunch Save 50 calories Use calorie-reduced mayonnaise instead of full-fat mayo on your sandwich (to add some kick, mix a few drops of your favourite hot sauce with the mayo first). Save 75 calories tops greens with a mix of 1 tablespoon (15 mL) each water and regular dressing. Save 100 calories thickens both homemade and canned soups with evaporated skim milk instead of heavy cream. Save 125 calories Ditch the lunchtime bagel in favour of two slices of multi-grain toast and you'll lose calories and gain healthy fibre. Save 200 calories If you're at a fast-food joint, you're better off ordering a regular burger - hold the mayo - than the breaded chicken or fish sandwich. If you aren't craving a burger, go for the grilled chicken and you'll still save about 100 calories.
Dinner Save 50 calories For those must-eat-fries-now moments, opt for 15 thick-cut fries instead of 25 skinny , thick-cut fries contain about 20 per cent fewer calories each than skinny fries because they've absorbed less oil. Save 75 calories You don't have to banish all carbs from your dinner plate to cut calories. Swap rice with 1/2 cup (125 mL) couscous cooked in vegetable or chicken broth. Save 100 calories substituting Veggie Ground Round for ground beef in lasagna, chili and more. It delivers the same amount of protein with fewer calories. Save 125 calories Give your veggies flavour by sautιing them in your favourite broth or wine instead of oil. Save 200 calories alfredo sauce, but instead of making it with calorie-laden heavy cream, use creamed cottage cheese.
Save 75 calories reach for frozen low-calorie pudding cups instead of fat-laden ice cream. Save 100 calories Out for drinks? Instead of downing two glasses of wine, swap one for sparkling water. Save 125 calories If you're craving a soda, mix Crystal Light with soda water. Bonus: you'll also cut back on caffeine. Save 200 calories Nuts offer fibre and a generous helping of heart-healthy monounsaturated fat. But 1/2 cup (125 mL) of most nuts packs almost 400 calories, Try: mix 1/4 cup (50 mL) of almonds with 1/4 cup (50 mL) of your favourite high-fibre cereal. Save 250 calories Opt for biscotti instead of a muffin at your local coffee house to satisfy your sweet tooth, . Just don't choose one covered in chocolate!
Ania from Melbourne, Australia ETZ +14 hrs www.sparkpeople.com/myspark/groups_individ ual.asp?gid=64379
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