Eat More Get Less!

While trying to lose weight, many of us often reduce our portion sizes to cut calories—seems like a great idea. But, it may not be necessary if you select foods that are lower in calories AND higher in nutritional value. When hunger strikes we often grab “calorie dense” foods like a bag of candy or a chips. Your body quickly burns through these types of foods and in no time you’re hungry again. Making smart food choices like those outlined below means you can actually eat more food and you’ll feel full longer.

More BBQ and Picnic Foods For Less
Spring is just around the corner and that means BBQ season will be here in no time.! Here’s how you can eat more for less at your family’s next outdoor gathering. Instead of:
· 4 ounces barbecue pork ribs (2-3 ribs)
420 calories and 33.5 grams of fat
· Try: A quarter-pound hamburger on a whole wheat bun with mustard, lettuce and tomato, plus 3/4 cup whole wheat pasta salad made with vinaigrette.
400 calories and 12 grams of fat

Because ribs are a fatty cut of meat and often come with a slathering of sugary barbecue sauce, the calorie count is high for even a small portion. Instead, choose a hamburger AND a macaroni salad prepared with vinaigrette for less calories and fat. You’ll enjoy a full meal not just 2-3 ribs.

More Café Food For Less
Whether you dine in a café or in the comfort of your own home, here’s how you can eat more for less. Instead of:
·12 oz. broccoli and cheese soup
345 calories and 24 grams of fat
· Try: 12 oz. tomato soup AND half of a turkey sandwich made with lettuce, tomato, onion, avocado and mustard, PLUS 1 chocolate chip cookie.
345 calories and 8 grams of fat

“Cheesy” or “Cream of” soups tend to be higher in fat and calories than broth-based soups. You can enjoy the same amount of soup PLUS half of a sandwich and a sweet treat for an equal number of calories but 1/3 the amount of fat.

More Breakfast For Less
Breakfast is the most important meal of the day. Here’s how to eat more for less. Instead of:
· 1 banana-nut muffin
530 calories and 23 grams of fat
· Try: English muffin with 2 tsp. peanut butter, 6 oz. nonfat Greek yogurt with 2 tsp. honey, 1 cup sliced
strawberries, an egg and a large coffee with 1/4 cup skim milk
430 calories, 12 grams fat

Muffins are high in calories, sugar and fat. By choosing balanced, nutrient-rich foods, you will find that you can eat more breakfast for less calories and about ½ the amount of fat.