Here are some tips for cutting calories at lunch and dinner. Put lettuce, tomato, onions, and pickles on your burger or sandwich instead of cheese.Prepare tuna or chicken salad with a smaller amount of fat-free or light mayonnaise. Grill your sandwich using nonstick cooking spray instead of butter. Stuff a pita pocket with more fresh vegetables, less meat and cheese. Pick water-packed tuna instead of tuna packed in oil.
Wrap romaine and sprouts with smoked ham or turkey in a tortilla. Make your sandwich with light, whole-wheat bread. Try a veggie burger. Select soft taco size (6-8 inch) flour tortillas instead of the larger burrito size. Substitute low-fat or fat-free sour cream in recipes. Choose 1% cottage cheese. Skim the fat off soups, stews, and sauces before serving. Enjoy your salad without the croutons. Substitute 2 tablespoons reduced-calorie salad dressing for regular. Trim all fat from beef, pork, and chicken by removing the skin.
Bake, broil, or grill chicken and fish rather than frying. Limit meat portions to 3-4 ounces (the size of a deck of cards). Customize spaghetti sauce with fresh zucchini, green peppers, mushrooms, and onions. Turn a mixed green or spinach salad into a main dish by including blueberries, diced apples, or strawberries, almonds, and grilled chicken. Reduce your portion of cooked rice and pasta by half a cup. Grill portobello mushrooms as a main or side dish. Use 1 tablespoon less butter, margarine, or oil in your recipe. Try reduced fat cheese in casseroles and appetizers. Season steamed vegetables with fresh lemon and herbs instead of butter. Use vegetable cooking spray and nonstick cookware instead of butter, margarine, or oil when stovetop cooking. Omit or use half the amount of butter, margarine, or oil called for in macaroni and cheese, rice, pasta, and stuffing. Leave 3-4 bites on your plate. Eat slowly to make your meal last and reduce your urge for second helpings.
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