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"Thoughtful Eating"

Focus on one bite at a time.

Enjoy the taste of each morsel of food.

Chew food slowly to avoid overeating.

Remember: Having an apple appetizer before every meal will help to curb your hunger.

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Daily Eats:

Black Beans

Blueberries

Carrots

Oats/Grains

Spinach

Tomatoes

Walnuts

Yogurt

For healthly benefits, eat these eight foods daily, along with a balanced diet of protein, fruits and vegetables.

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Fast-foods are high-in-fat and-calories |Quick Weight LossThe Skinny on Fast Foods PDF Print E-mail

The  Scary Truth About Fast Foods!

Fast Foods are High in Fat and Calories

Just one meal at your favorite fast food restaurant can add up to your total USDA daily recommended  calorie and fat intake. Additionally, research has shown that a diet high in fat, place people at a greater risk for being overweight and increase  their chances of developing life threating illness such as diabetes, heart  and liver disease.

Restaurant

Menu Item

Calories

Calories from Fat

Dunkin’ Donuts

(1) Bagel Sandwich with Ham, Egg and Cheese

500

100

(2) Glazed Donuts

360

140

(5) Glazed Munchkins

200

80

Hardee’s

Burger King

(1)Banana Walnut Muffin

Coffee/ Black

Coffee/ Cream

Coffee/Cream & Sugar

Sausage Biscuit

Loaded Breakfast Burrito

Biscuit “N” Gravy Bowl

Croissan’wich with Sausage, Egg & Cheese

(5) French Toast Sticks with Syrup

Hash Rounds (small)

540

15

70

120

530

780

770

470

470

230

210

0

50

50

340

460

490

290

180

130

The moral of the facts...Most all fast foods are full of fat, calories and do not add any good nutritional value...There is a better option...have breakfast at home:

Some examples of healthy breakfast foods:

Banana=110 Calories

Small Apple=55 Calories

Orange=62 Calories

Orange Juice 6oz=84 Calories

Special K Ceral 1 cup with 1 cup low-fat milk=255 Calories

Special K Bar Honey Nut=90 Calories

Eggs (2) fry with fat-free spray=160 Calories

Slice Tomato=22 Calories

Whole Wheat Toast (1) slice with honey=92 Calories

Black Forest Ham (Trader Joe's 99% fat free) 2 Slices= 50 Calories

Thomas English Muffin Light=100 calories

To help keep your weight under control and to maintain healthy eating habits, incorprate these simple changes into your meals.

Always choose:

  • Grilled foods instead of fried.
  • Oil and Vinegar instead of heavy mayo based dressings. (See authors recipe below)
  • Veggies or baked potatoe (sweet if possible) instead of fries.
  • Naturally sweet fruit in place of sugar-loaded desserts.
  • Mustard is a much better choice than mayonnaise.
  • Drink water instead of sugar loaded beverages.

Author's Balsamic Dressing Recipe

  • 9 tablespoons extra virgin olive oil
  • 6 tablespoons balsamic vinegar
  • 1 teaspoon dried Italian seasonings
  • salt and pepper to taste
  • 1/2 teaspoon dried mustard
  • 1/2 packet splender

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