Healthier pizza, omelets, lasagna and sandwiches
4. Lose it: A frosted cinnamon bun with a large cafe mocha made with whole milk
Love it: Swap whole milk for low-fat or skim milk and skip the whipped cream. Have a cinnamon raisin bagel with a tablespoon of light cream cheese instead of the pastry. Calories cut with this alternative: About 250.
5. Lose it: French toast
Love it: Prepare with whole-grain bread, skim milk and egg whites. Skip the butter and top with fresh berries and reduced-sugar syrup instead. Calories cut with this alternative: About 230.
6. Lose it: Three-egg cheese omelet, with two strips of bacon and buttered toast
Love it: Prepare an omelet with four egg whites and reduced-fat cheese. For fibre and disease-fighting nutrients, add lots of your favourite vegetables. Swap bacon with turkey or vegetarian bacon and opt for whole-grain bread with reduced calorie margarine. Calories cut with this alternative: About 220.
7. Lose it: Meat lasagna
Love it: Use extra-lean ground beef or ground turkey instead of regular or, for a vegetarian meal, skip the meat altogether. To boost the fibre content, make with whole-grain noodles and lots of vegetables like spinach, zucchini, bell peppers and mushrooms. Use reduced-fat or low-fat cheese and you have yourself a satisfying nutritious meal. Calories cut with this alternative: About 220.
8. Lose it: Chicken or tuna salad sandwich
Love it: Prepare with three ounces of water-packed tuna instead of
oil-packed, or chicken breast instead of dark chicken meat. Use one
tablespoon of low-fat mayonnaise and mustard rather than two tablespoons of
regular mayo. Add chunks of apple, raisins, bell peppers, celery and/or
green onions to the mix and scoop onto whole grain bread. Calories cut with this alternative: About 200.
9. Lose it: Chocolate cake
Love it: Angel food cake topped with fresh fruit and low-fat whipped topping. Calories cut with this alternative: About 130.
10. Lose it: Thick-crust cheese pizza
Love it: Whole-wheat thin crust pizza topped with lots of your favourite vegetables and reduced-fat cheese. If the pizza joint doesn't offer reduced-fat cheese, ask them to add half the amount of cheese they normally would. Calories cut with this alternative: About 120 per slice.
Remember, cutting calories doesn't mean you have to deprive yourself of the foods you love. Making simple adjustments such as substituting low-fat or skim milk for whole milk, or reduced-fat cheese for high-fat cheese, can make a difference in how you look and feel.
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