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Eat for a Slim Body

I hope you’ll want to learn more and let me help you to get into the best shape of your life.
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All you need are a few simple changes to cut 500 calories a day out of your diet. These simple changes may add up to about a pound of weight loss each week and combine that with your Cardio workouts, you will lose even more.   Many of the healthier alternatives also contain monounsaturated fatty acids such as olive oil, nuts and whole grains. These are powerful belly flatteners. And they're more filling than saturated fats and refined grains, so you feel satisfied with less food. That's why some of the food swaps are smaller portions. For more calorie-cutting ideas, you can check out my book Get fit Stay Fit where I have a section on snack foods of 100 calories or less.

Beverages

INSTEAD OF... CHOOSE... CALORIES SAVED
16 oz latte 12 oz latte made with fat-free milk 120
16 oz soda Water with a squeeze of lemon 180
16 oz Iced Mocha Frappuccino 16 oz iced coffee with fat-free milk 270
Iced tea with 2 tsp sugar & lemon Iced tea with a squeeze of orange & lemon 30
1 c juice 1/2 c juice mixed with 1/2 c sparkling water 60
4 oz white or red wine 2 oz white or red wine with 2 oz sparkling water 50
16 oz beer 12 oz light beer 100
12 oz coffee with 2 Tbsp cream 12 oz coffee with 1/4 c fat-free milk 20

Dairy and Eggs

INSTEAD OF... CHOOSE... CALORIES SAVED
1/4 c grated Cheddar cheese 1 Tbsp Parmesan cheese 90
1/2 c grated whole mozzarella 1/2 c reduced-fat mozzarella 85
1/2 c cottage cheese 1/2 c 1% fat cottage cheese 35
8 oz 2% milk 8 oz fat-free milk 50
12 oz coffee with 2 Tbsp cream 12 oz coffee with 1/4 c fat-free milk 20
2 lg eggs 3 lg egg whites 95
1/2 c whole milk ricotta cheese 1/2 c part-skim ricotta cheese 45

Snacks and sweets

INSTEAD OF... CHOOSE... CALORIES SAVED
Chocolate chip cookie, 4" diameter 4 1" squares of dark chocolate 180
1/2 c trail mix with chocolate chips Do-it-yourself trail mix (1/2 c Spoon Size Shredded Wheat, 2 Tbsp sliced almonds, 1 Tbsp raisins) 160
1 c potato chips (about 15 2 c air-popped popcorn 95
Tortilla chips, 1 oz bag Baked tortilla chips, 1 oz bag 50
Snickers candy bar Luna bar (flavor, your choice 85
1 oz bag pretzels (about 10) 1/2 oz bag whole grain pretzels 55
1/2 c Peanut M&M's 1/2 c unshelled pistachio nuts 90
1 c fruit-on-the-bottom yogurt 1/2 c diced strawberries with 1/2 c fat-free vanilla yogurt 105

Grains and Carbohydrates

INSTEAD OF... CHOOSE... CALORIES SAVED
Blueberry muffin Whole grain English muffin spread with 1 Tbsp blueberry fruit spread 270
1"-thick slice banana bread 1 slice whole grain toast topped with 1/2 banana mashed and mixed with 1 tsp peanut butter 260
Plain bagel 1/2 whole wheat bagel 125
2 slices white bread 1 slice whole wheat bread 90
1/2 c granola 1/2 c oatmeal 125
2 frozen waffles 1 whole grain frozen waffle 130
2 pancakes 1 whole grain pancake 75
1 c corn flakes cereal 1/2 c bran flakes cereal 40
1 c spaghetti with 1/2 c meat sauce 1/2 c whole wheat spaghetti, 1/4 c sliced mushrooms, 1/2 c marinara sauce 160
Hamburger bun Whole grain pita 55
1 c mashed potatoes 1/2 lg plain baked potato 100
flour tortilla (10" diameter) Whole wheat tortilla (8 diameter) 80
8 Ritz crackers 4 low-fat Triscuit crackers 60

Protein

INSTEAD OF... CHOOSE... CALORIES SAVED
3 oz chicken breast with skin 3 oz skinless chicken breast 30
3 oz New York strip 3 oz filet mignon 60
3 oz rib eye 3 oz tuna steak 55
3 oz top sirloin 3 oz salmon 95
3 oz beef meat loaf 3 oz turkey meat loaf 115
Roast beef lunchmeat (3 oz) Chicken lunchmeat (3 oz) 75
Ground beef patty (3 oz) Lean ground turkey patty (3 oz) 85
4 oz pork chop 3 oz pork tenderloin 100
2 slices bacon 2 slices turkey bacon 25
1 c refried beans 1/2 c pinto beans 135

Condiments

INSTEAD OF... CHOOSE... CALORIES SAVED
2 Tbsp cream cheese 1/8 mashed avocado with lemon juice and a dash of salt & pepper 55
1 Tbsp butter 1 tsp olive oil 60
1/4 c ranch dip for veggies 1/4 c hummus 190
1/4 c maple syrup 2 Tbsp apricot fruit spread 130
2 Tbsp peanut butter 1 Tbsp all-natural peanut, almond, cashew, or other nut butter 85
2 Tbsp mayonnaise, on sandwiches or with tuna 1 tsp flaxseed oil or olive oil, mixed with 1/2 tsp mustard and a dash of salt & pepper 165
1/4 c blue cheese dressing Balsamic vinaigrette made with 1 Tbsp flaxseed oil and 1 Tbsp balsamic vinegar 175


I know you want to get in shape and look great. Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. You will learn how to select and combine your diet with exercise, so that you can be the best you can be.

                                         

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