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Here are some easy tips to make no matter what time of day!
Tip #1: Instead of a breakfast sandwich on white bread with cheddar cheese, bacon, and scrambled eggs, ask for scrambled egg whites on wheat toast with light or no cheese, add ketchup to taste, and add a whole fruit (pear, apple, or banana) on the side.
Tip #2: Instead of a breakfast burrito on a white tortilla with scrambled eggs, cheese, and sausage, ask for a burrito on a wheat tortilla with scrambled egg whites, pinto beans, and green chili.
Tip #1: Baked chips have less fat and are a healthier option than regular chips.
Tip #2: You cannot go wrong with whole fruit or a veggie cup as a snack. Balsamic vinegar is a healthier dip option than ranch or blue cheese dressing.
Tip #3: All yogurt is not created equal. Choose yogurts made with skim milk and less sugar (eg, Dannon Light and Fit) over those made with whole milk and added sugars (Noosa).
Tip #1: Instead of roast beef and mayo on white bread, opt for turkey on 7 Grain wheat bread with a few veggie toppings (red onion and spinach, for example) and mustard.
Tip #1: Choose a small spinach side salad topped with veggies and balsamic vinegar for a green side option vs. French fries or onion rings.
Tip #1: Choose a low calorie balsamic vinaigrette or low fat salad dressing. Put your dressing in a container on the side and dip your fork into the dressing as you go.
Tip #2: Toppings like cheese, eggs, bacon, and ham can increase calories and fat. Use these items sparingly or better yet, skip them entirely and load up on veggies and beans!
Pay attention to portion sizes when consuming snack items. The nutrition labels on pre-packaged snacks will tell you how many serving sizes are in the bag. If the snack is designated as a green snack, this pertains to one serving! If you eat more than one portion size, your green snack may turn into a yellow or even a red choice.
Adding sauces or dressings to green items can very easily turn that healthy item into a red item. For example, adding cheese sauce to a soft pretzel or whole fat ranch dressing to a salad will turn your green food item red.
Thinking about a salad? Salads are a great, low-calorie way to fuel up on fruits, vegetables, and protein. They can also be a major source of calories and fat depending on your toppings and choice of salad dressing.
Here’s an example of a “Whoa!” or Red salad
Ranch salad dressing
Here’s an example of a “Go” or Green salad
Balsamic Vinaigrette salad dressing
No matter what mood you’re in, it’s easy to swap out Red items for healthier choices. In the mood for chicken? Take a look at how chicken for lunch can be Red, Yellow, or Green!
Grilled chicken sandwich on white bread
Sun Chips Original
Grilled chicken sandwich on wheat bun
Build your own side salad with spinach, tomatoes, cucumbers, peppers and balsamic vinaigrette