Diet Food?

[Rachel]

Normally I have a salad for lunch made with my favorite things, Romaine lettuce, sliced baby carrots, red onions, mushrooms, radishes, and maybe a bit of avocado. When I want a change I have the Romaine with a cut up pear, a few dried cherries and some walnuts with olive oil vinegarette dressing.

[mruffruff]

I found that just switching from regular products to low-cal can help. Lite bread is only 40 calories per slice while most other bread is 80 per slice. Cheese and some lunch meat is the same way. I substitute sour cream for mayo to save calories, too.

Eggs are a good source of protein. They keep you from getting hungry and are easy to digest.

But I think the real secret is as has been said before---Write it down. Get a calorie counter and pre-plan what you expect to eat all day. Make sure your portions are the right size and stick to 1200 to 1500 calories a day.

Two broiled cheese sandwiches on light bread with low-cal cheese are only 220 calories. Add an apple or banana and you won't be hungry for a snack. Tuna, drained and mixed with chopped carrots, green pepper, onion and just enough sour cream to bind it together is another good way to get protein with less calories. (Tuna in water is about 190 calories per can)
It's a pain to calculate every meal, but soon you will have a list of dishes that you can choose from and you won't need to count so often; just choose from the list and you know how many calories.

Sounds easy. But it takes commitment. I fell off the commitment wagon but still watch my diet. It's easier if the good stuff isn't in the house. With a family that's going to be hard on you.

[Rachel]

Tuna, drained and mixed with chopped carrots, green pepper, onion and just enough sour cream to bind it together is another good way to get protein with less calories.

Oh that sounds delicious, although I think I will use light Mayo.

[columbine]

The key to changing your food habits is ENJOYMENT! Make sure you're getting a nice wide variety, different colors and shapes, chewy and crunchy and delicate and munchy things, and make sure it all smells tempting too. Don't eat while you do anything else - just enjoy the delicious food, and maybe a bit of music or face-to-face conversation (NOT work, TV, or talking on the phone).

Experiment with different sauces, spices, and spreads. Choose whole-grain breads and pasta - it's twice as satisfying. Keep a good assortment of fresh fruit on hand, and carrots and/or celery if you like them. Don't forget nuts, if you like them and can eat them - nut oils are actually quite good for the heart in moderation, and nuts are very satisfying.

Try different drinks too - new juices, maybe herb teas, a new flavor of coffee. Sugary soda is terrible for your health in a million ways - try melted juice concentrate spritzed up with seltzer instead. Blend a mega-ripe banana or a few canned (in juice) peach slices with milk for a liquid treat.

Keep trying new things! If there's a new kind of cracker on sale, or fresh figs turn up in the produce aisle, give them a whirl. It's all about satisfaction, and variety is the spice of life.

Love, Columbine