Things to Look for at Each Meal...

Breakfast

· Try a plain bagel

· Use reduced-fat cream cheeses

· Enjoy toast, or English muffin; other muffins are probably loaded with sugar and fat.

· Indulge with fat free muffins, keep in mind that they can still be high in calories though, often added sugar replaces the fat.

· Drink up fruit juice or low-fat or fat-free milk.

· Eat some cold cereal with fat-free milk

· Order pancakes without butter

· Ask for plain scrambled eggs

· Avoid bacon and sausage

Lunch/Dinner

· Order a regular hamburger rather than choosing a quarter-pounder loaded with cheese, sauce and extra meat.

· Choose grilled or broiled sandwiches with meats such as lean roast beef, turkey, chicken breast, or lean ham.

· Order items plain, without toppings, rich sauces, or mayonnaise.

· Add flavor with mustard and crunch with lettuce, tomato, and onion.

· A side salad is an excellent way to include vegetables into your fast food meal. but watch out for high-fat toppings like dressings, bacon bits, cheeses, croutons, seeds, and macaroni salads.

· Add your own favorite non-fat salad dressing at home, or bring some along with you. Before using the low-fat salad dressing offered at the fast-food restaurants check the calories and fat grams on the packet, if available.

· Skip the croissant, and eat your sandwich on a bun or bread. You'll save plenty of calories and fat.

· Stay away from double burgers or "super" hot dogs with cheese, chili, or sauces. Added cheese will give you extra calories, fat and sodium.

· Go for thin-crust pizza with vegetable toppings, instead of meat, extra cheese, and thick or stuffed crusts.

· Avoid Personal Pan pizzas. The thick, oily crust equals added fat and calories. A supreme personal pan pizza has 710 calories and 31 g of fat.

· Peel off the skin of crispy fried chicken; you can cut the calories by more than half.

· Choose vegetables like corn on the cob, green beans, barbecued baked beans, which are better for you than coleslaw and potato salad.

· Avoid taco salads; even though a salad it's packed with fat and calories because of its toppings and fried taco shell.

· Choose a fresh soft tortilla over a fried taco shell.

· Order a sub with lean meats and pile on veggies rather than mayonnaise and other high fat condiments.

Dessert

· Enjoy fat-free frozen yogurt, preferably in a cup or wafer cone. Avoid sugar cones they add unnecessary calories.

· Bring a piece of fresh fruit from home.

· Ices, sorbets, and sherbets have less fat and fewer calories than ice cream.

· Share a dessert with a friend or two.

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