EAT-IT-OR-DELETE-IT

Making healthy, low-calorie food choices without sacrificing taste is easier than you think. The challenge is that certain food options you thought were healthy may actually be working against your objectives. Here’s an easy-to-follow guide of foods to eat or delete, to help you make wise and delicious culinary choices.

Easy-to-follow guide:

Eat It: Glass of skim milk with an oatmeal and nut medley
Delete It: Cafe Mocha with banana bread loaf
The fiber in oatmeal may help you feel full longer. Paired with a delicious and refreshing glass of low-fat skim milk, this combination will typically only cost you around 250 calories. Not only will it give you the boost you need, but it will help keep you satisfied until your next meal.

Eat It: Low-fat yogurt and berry smoothie
Delete It: Fast food milkshake
Get a smoothie that is packed with the added health benefits of antioxidants and whey protein. It can be a tasty snack. So substitute that fat-filled milkshake with a low-fat yogurt and berry-filled smoothie that contains 25-30 grams of protein – you’ll probably enjoy the taste more too!

Eat It: Grilled chicken spinach salad with vegetables and balsamic dressing on the side
Delete It: Caesar salad
Ask for your dressing on the side so you can determine how much you’d like to put on your salad. Opt for spinach salad since you will benefit from its vitamin and fiber content. A typical caesar salad comes with romaine lettuce that gives a nice crunch, but has little added nutrition.

Eat It: Grilled chicken sandwich with fruit salad side and unsweetened iced tea
Delete It: Beef burger with fries and soda
When you’re craving fast food, select a healthier alternative than your standard burger and fries combo meal. A grilled chicken sandwich with fruit salad, minus the fries and soda, will give you a well-rounded nutritional meal of approximately 350 calories, with additional vitamins and protein value.

Eat It: Whole-wheat veggie pizza
Delete It: White-crust meat lovers pizza with extra cheese
Satisfy your taste buds with a healthier alternative to your typical white-crust meat lovers pizza. Choose whole wheat, and instead of extra cheese, add extra veggies.

Eat It: Ahi tuna appetizer
Delete It: Fried calamari
Steer away from anything fried. Lightly grilled Ahi tuna is packed with omega-3 fatty acids that are healthy for you, as opposed to the unhealthy saturated fats you’d find in a deep-fried calamari dish.

Eat It: Sugar-free frozen yogurt or sugar-free sorbet
Delete It: Ice-cream sundae
Ditch the added calories in an ice-cream sundae for a sugar-free, fruit-flavored frozen yogurt or sorbet treat that will taste just like a sinful, decadent dessert, but without the guilt.

Eat It: 1/2 cup of dried fruit and nuts
Delete It: 1/2 cup of salted pretzels
For an easy and satisfying snack, try a handful of mixed fruit and nuts. You’ll benefit from the healthy fats as opposed to the empty calories found in pre-packaged junk food.

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