By: Nicole Huntley
1. Eat slower, take time between bites, chew everything thoroughly, and engage in meal-time conversation. Use utensils. You will feel fuller after eating.
2. Choose a smaller plate so that you put less on your plate and feel fuller because you are eating everything on your plate.
3. Sit at the table when you eat so that you become mindful of how much you are consuming. Make sure to leave the pots and pans in the kitchen so there is no want for seconds.
4. Make sure that your meal is the correct portion size. Look at frozen dinners for an idea of how big or small your meal should be. If you have a smaller portion and are still hungry, then fill up on low-calorie, fat-free, high-fiber vegetables.
5. Keep bad, extremely fatty foods out of your house to begin with so that you are not tempted to eat them.
6. Choose lower calorie foods (such as salad or raw fruit) to fill you up instead of highly calorie foods that are not as filling. You can eat more and take in fewer calories!
7. At restaurants, a plate of food in on average 4 to 6 times larger than a recommended portion size. When dining out try to eat only half of what is given and take the other half home.
8. Make sure not to make too much food, leftovers are not necessary, and that way you won’t have second’s and/or snack on the leftovers all night.
9. Choose chicken or turkey instead of beef. You will consume less calories and way less cholesterol.
10. Use thinner bread, like flatbread, instead of thick, hearty, calorie-packed slices.
11. Cut bagels completely (or almost) out of your diet, they are calorie-PACKED!
12. Eat cheese in moderation, or cut it completely out of your diet. Instead get your calcium from milk.
13. Try 100-calorie packs! Whether as a snack, part of your meal, or dessert, they come in all different types of food and are a great way to keep track of your calorie intake.
14. Key Portions:
A. 2 servings of rice/pasta is about the size of a tennis ball.
B. 1 serving of bread is 1 slice, NOT 2.
C. 3 servings of meat/poultry is about the size of a deck of cards, or your fist.
D. 1 serving of cheese is 2 ounces, looks like 2 9-volt batteries.
15. In order to make chocolate chip muffins more calorie efficient:
A. Add oats to the batter in order to make them more filling and satisfying.
B. Replace oil with a mashed up banana, but add a bit of vegetable oil for moisture.
C. Low fat buttermilk used instead of milk.
D. Sprinkle chocolate chips on top so that not as much chocolate is used.
16. In order to make chicken caesar salad more calorie efficient:
A. Lightly coat chicken breasts in olive oil before baking.
B. Make your own croutons by baking wheat bread, then rubbing with a slice of garlic clove when taken out of the oven.
C. Boil egg for exactly 6 minutes; remember that a serving is half.
D. Choose a low fat dressing, or make your own healthier version at home!
E. Choose arugula lettuce, it is more flavorful than mild lettuce.
Nicole Huntley is the daughter of Gayle and Curt Huntley. She is a sophomore in North Mecklenburg High School International Baccalaureate Program. Nicole is working with TNT's Jodi Peckich on a project to answer one essential question: Is it possible to create seven healthy, tasty, and affordable meals that would be appealing and convenient to the average American family? Follow Nicole's progress as she will be guest blogging twice a month on TNT's Get Fit Blog.
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