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Nutrition

Breakfast in a Minute

Refuel after your Workout

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The single most important thing
an adult can do to influence the
behavior of a child is to be a good role model.
Cutting calories may seem challenging,
especially when you're trying to cut hundreds
of calories each day. Remember Small
Changes Can Make A Big Difference. Keep in
mind that cutting calories can involve smart
substitutions or changes in portion sizes.
Start small and work your way up to a
new and healthier-way of eating.

  1. Swap a glass of whole milk for skim milk
  2. Eat a medium orange instead of drinking 12 oz. of fresh orange juice
  3. Prepare your coffee with fat-free half and half instead of regular half and half
  4. Top your whole grain bagel with fat-free cream cheese instead of regular
  5. Eat 3/4 cup oatmeal instead of a 1-1/2 cups of oatmeal
  6. Use a nonstick skillet and cooking spray in place of butter to prepare your eggs
  7. Instead of tortilla chips, dip celery into your favorite salsa or hummus
  8. Snack on baked potato chips instead of regular chips
  9. Try fresh grapes instead of raisins
  10. Choose a slice of thin crust pizza over thick crust pizza
  11. Add vegetable toppings to your pizza order and say no to pepperoni
  12. Dip your salad in your dressing instead of pouring the dressing on the salad
  13. Use reduced-fat light mayonnaise instead of regular mayonnaise
  14. Stuff a pita pocket with more fresh vegetables, less meat and cheese
  15. Select an appetizer as your main dish; add soup, salad, or vegetable side dish
  16. Pick water packed tuna instead of tuna packed in oil
  17. Substitute fat-free sour cream in recipes
  18. Choose 1% cottage cheese in place of regular
  19. Enjoy your salad without the croutons
  20. Season steamed vegetables with fresh lemon and herbs instead of butter
  21. Satisfy your sweet tooth with a bite, or taste of dessert instead of a full portion
  22. Share your dessert with someone else
  23. Instead of regular chocolate pudding, enjoy a sugar-free portion
  24. Substitute half the oil in a recipe with applesauce when baking
  25. Leave three to four bites on your plate

Cutting 100 calories here and there is an
easy way to form healthier eating habits
without feeling deprived or hungry. With just
a few of these tricks, you'll be on your way to
reaching your goals in no time!
Busy morning schedules
are often to blame for
skipping breakfast. Try one
of these quick breakfast
options that are packed
with nutrients:

  • Ready-to-eat cereal
  • topped with sliced
  • banana and yogurt.
  • Bran muffin and yogurt
  • topped with berries.
  • Peanut butter or hummus
  • on whole-wheat toast
  • and milk.
  • Toasted whole-wheat
  • waffle topped with fruit
  • and yogurt.
  • Lean ham on a toasted
  • English muffin with veg
  • table juice.


Breakfast can be any food
you like, even a slice of
pizza! Start the day with
good nutrition and you're
off to a great start!

Source: American Dietic
Association (eatright.org)



Refuel after your workout
without eating back all of
the calories you just
burned:

30-Minute Walk - refuel
with water
Cardio Intervals (45
minutes) - refuel with a
100-calorie snack, like a
cup of fat-free yogurt and a
handful of Cheerios

6-Mile Power Walk
(about 90 minutes) - refuel
with a 150-calorie snack,
like half a peanut butter
sandwich

1 Hour of Strength
Training - refuel with a
regular meal within half an
hour of finishing your
session (include both
protein and carbs)