100 ways to cut 100 calories

 

 

Lunch or Dinner: 1、 Customize spaghetti sauce with fresh zucchini, green peppers, mushrooms, and onions instead of adding meat.  

2、 Put lettuce, tomato, onions, and pickles on your burger or sandwich instead of

cheese.

3、 Prepare tuna or chicken salad with fat-free mayonnaise.

4、Grill your sandwich using nonstick cooking spray instead of butter.

5、Stuff a pita pocket with more fresh vegetables, less meat and cheese.

6、Pick waterpacked tuna instead of tuna packed in oil.

7、Select a portion-controlled frozen entr in place of a burger and fries. 8、Trade regular butter for a trans fat free low-calorie butter spray. trans

9、Make a pizza with half the cheese .

10、Select soft taco size(6-8 inch) flour tortillas instead of the larger burrito size.

11、Substitute fat-free sour cream in recipes.

21、Remove the skin from chicken.

13、Skim the fat off soups, stews, and sauces before serving.

14、Leave 3-4 bites on your plate.

15、Use 2 Tbsp balsamic vinegar and 1 tsp extra virgin olive oil in place of regular dressing

16、Order pizza with grilled chicken in place of pepperoni.

17、Trim all fat from beef, pork, and chicken.

18、Enjoy your salad without the croutons.

19、Bake, broil, or grill chicken and fish rather than frying.

20、Choose 3-4 ounce meat portions(the size of a deck of cards).

12、Choose 1% cottage cheese in place of regular.

21、Remove the skin from chicken.

22、Reduce cooked rice and pasta by 1/2 cup. 减少煮熟的米和面团根据1/2杯子。

23、Grill portobello mushrooms as a main or side dish in place of meat.

portobello

24、Use 1 tablespoon less butter, margarine, or oil in your recipe.

25、Reduce the amount of cheese in casseroles and appetizers.

26、Season steamed vegetables with fresh lemon and herbs instead of butter.

27、Use vegetable cooking spray and nonstick cookware instead of butter,margarine,or oil when stovetop cooking.

28 、Omit or use half the amount of butter, margarine, or oil called for in macaroni and cheese, rice, pasta, and stuffing.

29、 Eat slowly to make your meal last and reduce your urge for second helpings.

2、Trade 1 cup of ice cream for a half cup topped with 1 cup of sliced strawberries.

Desserts:

1、Satisfy your sweet tooth with a sliver, bite, or taste of dessert instead of a full portion

2、Pay attention to serving sizes, some cans and bottles contain 2 or more servings.

3、Freeze blended fresh fruit into a sorbet for a refreshing dessert.

4、Leave the cone at the counter; have a single dip ice cream scoop in a cup.

5、Choose your piece of sheet cake from the middle, where there's less icing.

6、Top angel food cake with berries instead of icing or chocolate sauce.

7、Cut a half slice of cake or pie.

8、Dish up chocolate sorbet in place of chocolate ice cream.

9、Enjoy a dish of fresh fruit in season instead of custard or pudding.

10、Choose apple, peach or blueberry over pecan or cream pie.

11、Follow the low fat directions when preparing brownie, cake, and cookie mixes.

12、Share your dessert with someone else.

13、Select a cupcake rather than a standard slice of cake.

14、Substitute half the oil in a recipe with applesauce when baking.

Beberages：

1、Swap regular soda for sparkling water with a squeeze of lemon or orange.

3、Prepare hot chocolate and instant breakfast drinks with skim milk instead of whole milk.

4、Add a splash of 100%fruit juice to sweeten fresh brewed iced tea in place of sugar.

5、Opt for the small or medium drink instead of large.

6、Select nonfat(skim)or 1%milk instead of whole milk.

7、Have 1 cup of low-fat(1%)chocolate milk instead of whole milk with chocolate syrup.

8、Replace just 8 ounces of soft drink, fruit juice, or fruit beverage with water.

9、Drink light beer-limit yourself to 1 or 2-instead of regular.

10、Use sparkling water or seltzer as a mixer in place of tonic or soda.

11、Choose 100% fruit juices.

12、Choose light beer or wine instead of frozen or fruit-based alcoholic drinks

13、Lighten up your favorite coffee drink by requesting nonfat milk and using half the sugar or flavored syrup.

Snacks：

1、Freeze grapes or watermelon wedges for a popsicle-like treat.

2、Blend a smoothie made from no fat yogurt, skim milk and fresh fruit instead of ice cream.

3、Choose 1 cup of fresh grapes, melon, or berries in place of licorice or jelly beans.

4、Control your portions by pouring an individual serving of pretzels or chips into a

bowl instead of eating from the bag.

5、Try raw vegetables instead of tortilla chips with salsa.

6、Try baked chips in place of the regular variety.

7、Enjoy canned fruit packed in water or its natural juice instead of heavy syrup.

8、Pick a small piece of fruit(apple, peach, orange)the size of a tennis ball, or eat just half of a bigger piece of fruit.

9、Replace cookies with cubed and whole fresh fruit kebobs.

10、Be dip savvy: dip fruit into fat free yogurt, and veggies in bean dip or salsa.

11Try 1/2 cup fresh fruit in place of 1/2 cup dried fruit.

12、Enjoy a frozen banana or 100% fruit bar in place of an ice cream sandwich.

13、Satisfy your chocolate craving with 2 individually wrapped dark chocolate squares or truffles instead of a full-sized bar.

Dining Out：

1、Munch on a small bag of microwave popcorn with no added butter.

2、Split a dessert with your dining companion or order one for the table and enjoy a few bites.

3、Ask for the breadbasket to be removed from the table as you sit down.

4、Ask for a cup of soup rather than a bowl.

5、Select minestrone or other broth-based soups over cream-based soups.

6、Skip the super-size promotions.

7、Order vinaigrette dressing rather than a mayonnaise based dressing.

8、Ask for croutons to be removed from your salad.

9、Try a croutons to be removed from your salad.

10、 Substitute steamed vegetables for the potato, rice, or pasta side dish 11、Select an appetizer as your main dish; add soup, salad, or vegetable side dish.

12、Skip the free chips with your sandwich or sub order.

13、Ask for a half-portion or don't eat everything on your plate.

14、Use fresh lemon to season fish instead of tartar sauce.

15、Choose a side salad instead of fries when ordering fast food.

16、Select grilled chicken in place of breaded and fried.

 

17、Ask for sauce and salad dressing on the side; eat enough to enjoy the flavor,but leave most of it behind.

 

 

让你变得更苗条的12条小方法

Breakfast

1 选择无脂肪或脂肪含量仅1%的牛奶，而不选择全脂奶；

2 改用一个小杯来盛装果汁，改用一个小碗来吃饭，可减少你的摄入量；

3 不要吃一些含糖量过高的食物，选择品尝一只香蕉，草莓，或者是低脂奶；

4 选择6盎司的酸奶作为你的早餐的一部分；

5 与别人一起分享你的一大条百吉圈（硬面包的一种），或者将一半密封好留待绵亘天早餐吃，不要一天吃完整袋百吉圈；

6 不要选择带糖浆的咖啡，应该选用带有桂皮香味或者肉豆蔻风味的咖啡；

7 选用一个不粘锅去煎鸡蛋，而不要在你煎鸡蛋时候加入黄油或人造奶油；

8 选用砣茶匙的奶酪均匀涂抹在你的百吉圈和脆饼上，不要选择带脂肪的奶酪；

9 对于富含糖分的食品应该全部用果酱代替；

10 应该多选择瘦腊肉或者是加拿大的腊肉腊肠；

11 应在你的煎蛋卷上卷上菠菜，洋葱，甜椒和蘑菇，尽量不要选择奶酪和肉类；

12 最好不要选择煎、炸、炒等方式来处理你的俄鸡蛋；

13 最好选择全麦面包，或者不啊哟在你的三文治上加入太多富含脂肪的物质。

Lunch or Dinner:  1定做意大利面条酱用新鲜的夏南瓜、青椒、蘑菇和葱而不是加肉。

2 把莴苣、蕃茄、葱和腌汁放在您的汉堡或三明治上而不是乳酪。

3准备金枪鱼或鸡丁沙拉拌着无脂肪蛋黄酱。

4烤您的三明治使用不粘锅的烹调喷雾而不是黄油。

5充塞与新鲜蔬菜、较少肉和乳酪的一个pita口袋。

6采摘waterpacked金枪鱼而不是在油包装的金枪鱼。

7选择一部分受控结冰的entr代替汉堡和薯条。

8无脂肪低热值黄油浪花的商业规则黄油。

.9 做与一半的一个薄饼乳酪。

10选择软的炸玉米饼大小(6-8英寸)面粉玉米粉薄烙饼而不是更大的面卷饼大小。

11、在食谱的替补无脂肪酸性稀奶油。

12、在正规兵位置选择1%cottage乳酪。

13、撇取油脂汤、炖煮的食物和调味汁在服务之前。

14、留下3-4叮咬在您的板材。

15用途2 Tbsp香醋和在规则选矿位置的1 tsp额外处女橄榄油。

16、与烤鸡的命令薄饼在意大利辣味香肠位置。

17、整理所有肥胖从牛肉、猪肉和鸡。

18、享用您的沙拉，不用油煎方型小面包。

19、烘烤，烤或者格栅鸡和鱼而不是油煎

20、选择3-4盎司肉部分(卡片组的大小)。

21从鸡取消皮肤。格栅采蘑菇作为一道主要或配菜在肉位置。

 22使用1把大汤匙较少黄油、人造黄油或者油在您的食谱。

23减少相当数量在砂锅和开胃菜的乳酪。

 24晒干被蒸的菜用新鲜的柠檬和草本而不是黄油。

25 使用菜烹调浪花和不粘锅的炊具而不是黄油、人造黄油或者油，当stovetop烹调。

26省去或使用一半相当数量黄油、要求的人造黄油或者油在干酪烤通心粉、米，面团和充塞。

27 慢慢地吃做您的膳食持续和减少您的第二helpings的敦促。

 

. 28对点心裂片、叮咬或者口味满足您的爱吃甜品的胃口而不是一个充分的部分。

29为被冠上的一个半杯子换1个杯子冰淇凌与1个杯子切的草莓。

Desserts:

 1结冰混和了新鲜水果入一个刷新的点心的一个冰糕。

2留下锥体在柜台; 有一个唯一垂度冰淇凌瓢在杯子。

3从中部选择板料蛋糕您的片断，有较少结冰。

4顶面蛋糕用而不是结冰或巧克力汁的莓果。

5 削减一个半切片蛋糕或饼。

 6在巧克力冰淇凌位置断送巧克力冰糕。

7享用新鲜水果盘正是季节而不是乳蛋糕或布丁。

8选择苹果、在胡桃或奶油馅饼的桃子或者蓝莓。

9当准备果仁巧克力、蛋糕和曲奇饼混合时，跟随低脂肪方向。

10与别人分享您的点心。

11选择一块杯形蛋糕而不是一个标准切片蛋糕。

 12替补一半在一份食谱的油用苹果酱，当烘烤时。

 

13为与柠檬或桔子挤压的苏打水交换规则苏打。

 14注意服务大小，有些罐头和瓶包含2或更多服务。

 

Beberages：

 

1 准备热巧克力和立即早餐饮料用脱酯乳而不是全脂牛奶。

2增加100%fruit汁液飞溅在糖位置变甜新鲜的酿造的被冰的茶。

 3选择小或中等饮料而不是大。

4选择无脂肪(表面层)或1%milk而不是全脂牛奶。

 5有1个杯子低脂肪(1%)巧克力牛奶而不是全脂牛奶用巧克力糖浆。

 6用水替换8盎司软饮料、果汁或者果子饮料。

7 喝轻的啤酒极限对正规兵1或2-instead。

8使用苏打水或塞尔查水作为搅拌器在补剂或苏打位置。

9选择100%果汁。

10选择低度黄啤酒或酒而不是冻结或含水果成分的酒精饮料。

 11通过请求无脂肪牛奶和用一半糖或风味糖浆打开您喜爱的咖啡饮料。

 

12冷冻葡萄或a的西瓜楔子冰棍儿象款待。

13混和由没有肥胖酸奶、脱酯乳和新鲜水果做的一名圆滑的人而不是冰淇凌。

Snacks：

1在欧亚甘草或软心豆粒糖位置选择1个杯子新鲜的葡萄、瓜或者莓果。

2通过倾吐椒盐脆饼或芯片单独服务控制您的部分入碗而不是吃从袋子。

3尝试未加工的蔬菜而不是与辣调味汁的玉米片。

4尝试在规则品种位置的被烘烤的芯片。

5享用在水或它的自然汁液包装的水果罐头而不是重的糖浆。

6摘一小块果子(苹果，桃子，橙色)网球的大小或者吃果子一个更大的片断的一半。

7用求立方的和整体新鲜水果kebobs替换曲奇饼。

 8是精明的垂度：蘸果子入无脂肪在浸豆或辣调味汁的酸奶和素食者。

9在1/2杯子干果位置尝试1/2杯子新鲜水果。

 10在冰淇凌三明治位置享用一种冷冻香蕉或100%水果食物。

11 对2个单独地被包裹的黑暗的巧克力正方形或块菌满足您的热衷而不是一个大型酒吧的巧克力。

 

 12用力嚼在一个小袋子微波爆米花没有加的黄油。

13 分裂与您的共餐伙伴的一个点心或为桌指令一并且享受一些叮咬。

Dining Out：

 1请求产谷物区从桌被去除，您坐下。

 2请求一个杯子汤而不是碗。

3选择蔬菜通心粉汤或其他在cream-based汤的基于汤的汤。

 4跳超级大小促进。

 5定购香醋选矿而不是蛋黄酱基于选矿。

 6请求油煎方型小面包片从您的沙拉被去除。

 7尝试从您的沙拉将去除的油煎方型小面包片。

8用土豆、米或者面团配菜替代被蒸的菜。

9 选择一道开胃菜作为您的主菜; 增加汤、沙拉或者菜配菜。

10 跳自由芯片用您的三明治或次级顺序。

11请求一半部分或不要吃一切在您的板材。

12用新鲜的柠檬晒干鱼而不是调味汁。

13当点快餐时，选择旁边沙拉而不是油炸物。

14在添面包和油煎位置选择烤鸡。

 15请求调味汁和在边的色拉调味品; 吃足够享受味道，但是留下大多数后边。