Diane Hart, Executive Editor of Oxygen magazine, is a certified Personal trainer and weight loss expert. She recently authored a book entitled Pick it Kick it designed to help dieters succeed more easily.
Here are her suggestions for each meal:
Breakfast: “If you have to have a cup of coffee, go ahead, but add low fat milk and go without sugar. Soon, you won’t even miss it. Or have a small glass of orange juice,” says Diane. You almost might try an option such as half of a “whole wheat bagel and low fat cream cheese, or a low fat bran muffin with almond butter and apple slices, according to this expert.
For your mid-morning snack, Diane recommends “some low-fat cottage cheese or low-fat yogurt with berries. I mix in some chopped tomatoes into my cottage cheese and it’s yummy! I have a mini-fridge in my office and it’s a wonderful way to keep tabs on my daily eating.”
Lunch: “If you are hiding your greens under a load of croutons, cheese, and creamy ranch dressing, then you may wind up with a meal more fatty/calorie-laden than a burger!” warns Diane. Her suggestions include asking for salad dressing on the side, “then dip your forkful of greens into the dressing rather than slather it all over. Avoid creamy dressings, croutons; ask for dark green lettuces as they have more nutrients.”
Dinner: “One of the best things I advocate is to eat off a lunch plate – all the time!” Diane says. In addition, make a healthy substitute for French fries of sweet potato fries.
“Sweet potatoes are packed with vitamin A and beta carotene, great for your eyes. Cut them into wedges, toss a little olive oil over them and your favorite species and then bake them for about 20 minutes. You can even make your own dip – low fat yogurt and salsa! Mix it up by cooking them with a little pinch of parmesan cheese and rosemary – great!” Diane suggests enthusiastically.
For a before-bed snack, consider “some low-fat plain yogurt and blueberries or raspberries or strawberries. You’ll get a shot of calcium, protein plus you’ll satisfy your craving for sugar and you’ll get the same creamy texture (which is important!) without the fat” as ice cream, according to Diane.
Source: first-person interview with Associated Content journalist Joanne Eglash.