127 Foods That Fight Fat

By Howard M. Shapiro, DO, Prevention

Weight loss starts with shopping. Taking control of what you eat begins with taking control of what you buy.

Every time you toss a low-calorie food into the cart, you're taking responsibility for losing weight—even before you sit down to a meal.

There's a very simple formula for low-calorie eating: Stock up on low-calorie staples. These are the basic packaged, canned, and frozen ingredients that you'll reach for to create tasty, healthful, low-calorie meals anytime.

The Picture Perfect Anytime List is a menu of the lowest-calorie produce, soups, sauces, condiments, marinades, dressings, dips, candies, desserts, and beverages available. Stuff your pantry, refrigerator, and freezer with them, and reach for them anytime. Feel free to go to the foods on the Anytime List when you want a snack or are planning a meal. Eat any amount of them for any reason. When the Anytime List becomes the core of your eating—in other words, the main dish around which you build your meals—you'll have no trouble staying thin for life.

The Anytime List

Fruits and vegetables

All fruits and vegetables—raw, cooked, fresh, frozen, canned—belong on the Picture Perfect Anytime List. Avoid any packaged fruits that have added sugar. Otherwise, the more fruits and vegetables you eat, the better.

Soups

You've heard of value for your money. Soups give you very good value for the calories. They are filling; a bowl of soup can be an entire meal. They are satisfying. For many people, they are more satisfying than raw vegetables, while many give you all the benefits of veggies (if you choose the soups chock full of vegetables). They are inexpensive, convenient, easy, and quick to make. Soups don't make you feel like you're on a diet. Above all, soups are versatile. They can serve as a snack, as part of a meal, or as a cooking ingredient.

Sauces, Condiments, and Marinades

Put the following items at the very top of your shopping list. They're invaluable for adding flavor, moisture, texture, and versatility to every food and every meal.

• Salad dressings: oil-free or low-calorie (light or lite)
• Mayonnaise: fat-free or light
• Sour cream and yogurt: fat-free, plain, or with NutraSweet (or low-fat nondairy substitutes)
• Mustards: Dijon, Pommery, and others
• Tomato puree, tomato paste, and tomato sauce
• Clam juice, tomato juice, V8 juice, and lemon or lime juice
• Butter Buds or Molly McButter
• Cooking sprays (such as Pam) in butter, olive oil, garlic, or lemon flavors
• Vinegars: balsamic, cider, wine, tarragon, and others
• Horseradish: red and white
• Sauces: salsa, cocktail sauce, tamari, soy sauce, A1, Worcestershire sauce, barbecue sauce, ketchup, duck sauce, chutney, relish, and others
• Onion: fresh, juice, flakes, and powder
• Garlic: fresh, juice, flakes, and powder
• Herbs: any and all, including basil, oregano, tarragon, thyme, rosemary, marjoram, dill, chives, sage, and bay leaves
• Spices: any and all, including cinnamon, cloves, ginger, cumin, nutmeg, coriander, curry, paprika, and allspice
• Extracts: vanilla, almond, peppermint, maple, coconut, cocoa powder, and others

Dressings and Dips

I recommend fat-free or light dressings and dips. The light category—low-fat, reduced-fat, and low-calorie—is midway between totally fat-free and regular, and it's often more pleasing to the palate than fat-free. Dressings can be used as all-purpose condiments, dips, toppings, even cooking liquids. They already contain a mixture of ingredients, so just slather them on vegetables, seafood, and pretty much anything else. Or cook with them to make up for the lack of butter or oil. I recommend keeping several varieties of dressings and dips on hand, including at least one creamy version. Try brushing a light creamy dressing on seafood, then broiling; the dressing adds moisture and flavor.

Candy

Yup, candy. The real thing—not the dietetic variety—is best when your sweet tooth starts aching. Dietetic candies have almost as many calories as regular candies, often lack flavor, and are an incentive to eat more. Stick to the real thing.

• Chewing gum or gum balls: any and all
• Hard candy: any and all, including sour balls, candy canes, lollipops

such as Tootsie Pops or Blow Pops, Jolly Ranchers, Werther's Original, and TasteTations

Frozen Desserts

Any fat-free frozen yogurt, frozen nondairy substitute, or sorbet is a fine addition to the freezer. Try the lower-calorie choices. Here are some examples:

• Soft serve: up to 25 calories per ounce, including Skimpy Treat; TCBY, Colombo nonfat frozen yogurt, and Tofutti
• Hard pack: up to 115 calories per 1/2-cup serving, including Sharon's Sorbet, Low-Fat Tofutti, all Italian ices, and Sweet Nothings
• Frozen bars: Creamsicles, Fudgsicles, and Popsicles; any others containing up to 45 calories per bar, including Welch's Fruit Juice Bars, Weight Watchers Smart Ones Orange Vanilla Treats, Tofutti Chocolate Fudge Treats, Weight Watchers Smart Ones Chocolate Mousse, Dolly Madison Slender Treat Chocolate Mousse, and Yoplait
• Individually packaged frozen bars: up to 110 calories each, including FrozFruit, Hagen-Dazs bars, and Starbucks Frappuccino Blended Coffee Bars

Beverages

Avoid beverages labeled "naturally sweetened" or "fruit-juice sweetened," but help yourself to these:

• Unsweetened black coffees and teas
• Diet teas and juices: Crystal Light, Diet Snapple, Diet Natural Lemon Nestea, Diet Mistic, and others
• Noncaloric flavored waters: orange, chocolate, cream, cherry-chocolate, root beer, cola, and other flavors of bottled or filtered water
• Seltzer: plain or flavored, but check the calorie count if the product is labeled "naturally sweetened," since this usually means that the product has sugar in one form or another
• Hot cocoa mixes: 20 to 50 calories per serving, including Swiss Miss Diet and Fat-Free and Nestle Carnation Diet and Fat-Free; avoid cocoa mixes with 60 or more calories per serving

Let's Go Shopping

Today's supermarkets are filled with choices for the weight conscious. Here are some of the lowest-calorie choices for a variety of food categories that aren't covered in the Anytime List.

Cereals

• Cheerios: a whole grain cereal with 110 calories and 3 g fiber per cup
• Kellogg's All-Bran with Extra Fiber: 50 calories and 15 g fiber per 1/2 cup
• Original Shredded Wheat: 80 calories and 2.5 g fiber per biscuit
• Fiber One: 60 calories and 14 g fiber per 1/2 cup
• Wheaties: 110 calories and 2 g fiber per cup
• Whole Grain Total: 110 calories and 3 g fiber per 3/4 cup

Spreads

• Peanut butter
• Low-sugar or sugar-free jams and jellies with 10 to 40 calories per tablespoon

Breads

• Light breads with 40 to 45 calories per slice: oatmeal, premium white, wheat, rye, multigrain, sourdough, Italian
• Whole grain regular breads or rolls

Rice and Pasta

• Whole wheat/whole grain pastas: Hodgson Mill, Ancient Harvest
• Brown rice
• Whole wheat couscous
• Pearled or hulled barley
• Other whole grains: quinoa, whole grain cornmeal, kasha, bulgur, millet

Frozen Meals

• Low-calorie frozen breakfast foods such as those from Kellogg's, Aunt Jemima, and Pillsbury—and a special mention for the low-calorie, whole grain offerings from Van's
• Low-calorie, vegetable-focused frozen meals in the 150- to 350-calories-per-package range, especially the Amy's brand

Beans

• All beans, dried or canned
• Health Valley canned bean/chili combinations
• Low-fat or fat-free refried beans

Snacks

• Make it a point to eat starchy, crunchy snacks only in conjunction with a food from the Anytime List. For example, have fruit with popcorn or soup with crackers. Fill up on the former, and go easy on the starchy snack.

Protein Foods

• Legumes: beans, peas, lentils, chickpeas
• Soy products: bean curd/tofu, meat-replacement products by Boca, Gardenburger, Yves, and Lightlife
• Seafood: fresh (do not fry!), smoked, canned, frozen

Note: Calorie counts in this story may vary depending on the brand of products used. Remember to check the labels.

Last Updated: 12/04/2006 16:09:17

2007 Rodale Inc. All rights reserved. Prevention ® is a Registered Trademark of Rodale Inc. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc.

10 Diet Myths That Won't Go Away

By Jennifer Fields

From downing your weight in water to loading up on grapefruit, there's a long list of tricks and tips that promise to help you drop those extra pounds. But how do you separate diet fact from fiction? Our experts take a look at the most pervasive diet myths and put them to rest -- once and for all.

1. Myth: Calories eaten after 8PM turn to fat. Fact: This is an urban legend that is no more true than the notion that alligators are roaming the sewers of New York City, says Liz Neporent, trainer and author of 'The Fat-Free Truth.' The fact of the matter is if you eat more calories than your body burns in a day, the excess calories will be stored as fat. Whether you consume them during 'Good Morning America' or 'Letterman' doesn't matter; there is no intrinsic connection between calories and the clock.

2. Myth: To jump-start your diet, you should fast. Fact: Not so fast! Skipping meals for extended periods of time is actually the best way to sabotage a diet. Though fasting may temporarily help you lose weight, it's predominantly water weight, says Dawn Jackson Blatner, RD, of the Northwestern Memorial Wellness Institute. Fasting is not recommended because not eating for extended periods can cause fatigue and dizziness. Ultimately, fasting usually accomplishes two things, says Blatner. "It makes you hungry and leaves you feeling deprived." Once you become over-hungry, all common sense is lost, and you're bound to make high-calorie, high-fat choices in that state of mind. Furthermore, feeling deprived tends to lead to binging when you do eat again. So, in fact, the more you don't eat, the more likely you are to overeat in the end.

3. Myth: Low-carb (high protein) diets are the most effective route to weight loss. Fact: Before you ban bread altogether, consider this: Although preliminary research suggests that obese people can lose more weight on a low-carb diet than on a conventional low-fat diet, the benefits appear to be small and may be short-lived, says Neporent. One yearlong study comparing low-carb dieters to low-fat dieters found that low-carbers began regaining the weight they lost after six months. By the end of the year, they were no better off than the low-fat group. What's more, the dropout rate among both groups was extremely high. It really is about the calories and striking a balance between what you consume and what you burn. To do that for the long haul, you have to choose a diet that is sustainable. And permanently cutting out entire food groups (especially ones that include tasty, crusty bread) doesn't qualify.

4. Myth: Eating white foods is bad for you. Fact: Don't judge a food by its color. Some of the best foods for you are actually white, says Cynthia Sass, RD, spokesperson for the American Dietetic Association. The color of a food has nothing to do with its nutritional value and it's not always an indication of how processed the food is either, she says. Think bananas, pears and garlic, all of which pack a nutritional punch and are also naturally white. Instead of focusing on the color of the food, you need to consider what else it delivers in deciding whether to eat it. Find out what nutrients and vitamins it has. And look at the list of ingredients to determine how highly processed it is. Even a processed food, such as cake mix, doesn't have to be a diet wrecker as long as you eat it in moderation.

5. Myth: Drinking lots of water will help you lose weight. Fact: If your daily drinking habits consist of sweetened teas, juice drinks and sodas, then replacing them with water can result in consuming fewer calories, which can lead to weight loss. But simply upping your water intake will not, unfortunately, help you shed pounds, says Sass. Though drinking water may make your belly temporarily feel fuller, you have to remember that hunger is not simply a function of your stomach -- your body is crying out for nutrients in food, so filling up on water won't satisfy you for long. Of course staying hydrated is important for maintaining your overall energy and body functioning, but contrary to popular belief, drinking it in excess won't boost your metabolism or flush away fat.

From downing your weight in water to loading up on grapefruit, there's a long list of tricks and tips that promise to help you drop those extra pounds. But how do you separate diet fact from fiction? Our experts take a look at the most pervasive diet myths and put them to rest -- once and for all.

6. Myth: When you're on a diet, drinking juice is a no-no. Fact: Juice gets such a bad rap these days, but the truth is, juice isn't inherently bad for you, provided you're actually drinking juice -- not a juice drink. Juice drinks are loaded with added sugar and preservatives. So check the label to be sure you're only reaching for 100 percent juice. The caveat? Because juice is much more concentrated than fruit, you need much less of it. Limit yourself to 4-ounce servings of juice, Sass says. Of course, whenever possible, you should choose whole fruit over juice, because fruit contains fiber, which fills you up, and is left behind when you extract the juice.

7. Myth: All sugar is bad for you. Fact: When it comes to the sweet stuff, not all sugar is created equal. Food labels don't distinguish between added sugar and sugar that was naturally in the food to begin with, says Sass. For example, most dieters wouldn't consider eating canned fruit because of the grams of sugar listed on the label. However, if it's packaged in its own juice, then you're just eating the sugar that was already in the fruit. Lots of good-for-you foods naturally have sugar in them, such as low-fat milk, says Sass. Instead of looking at the grams of sugar on the nutrition label, read the ingredient list. Foods containing items like high fructose corn syrup should be kept to a minimum.


8. Myth: Exercising on an empty stomach burns more fat. Fact: If only it were that easy. The real deal? When you do aerobic exercise, your body is burning fat as well as carbohydrate stores from food you've recently eaten, says Sass. So if you skip your pre-workout meal or snack, you won't have carb stores to burn. But that doesn't mean you'll burn all fat (a physiological impossibility). Instead, your body starts to burn its own muscle for fuel. And less muscle means lower metabolism -- not the goal of any dieter. Not to mention that exercising on empty means you'll probably be too tired to go all out, which translates into burning fewer calories during your workout than if you had properly fueled up beforehand. Ideally, you should have a meal three or four hours before a workout, or a snack one to two hours before exercising.


9. Myth: Drinking liquid meal replacements will help shrink your stomach. Fact: No way ... Liquid diets are strictly for babies! Any shrinking that happens from a liquid diet is likely to be in your imagination -- not in your stomach, says Blatner. Why? "Your stomach is a muscular organ that will stretch temporarily when you eat, and then return back to its normal size." There is nothing you can do to shrink your stomach, she says. As you diet, over time you may get used to eating less, but that's not because your stomach has actually shrunk.


10. Myth: Eating grapefruit will help you burn fat. Fact: That eating grapefruits will help you lose weight is one of the most persistent among diet myths -- and just when you think it's gone, it resurfaces and becomes all the rage again every few years. "It's ridiculous," says Neporent. "There is no food that has intrinsic "fat-burning enzymes" that magically melt fat from your body. There was one study that demonstrated the effectiveness of this diet, notes Neporent. However, it was small, isolated, and there is some question as to whether the citrus industry sponsored the research. If you want to eat grapefruit as part of a well-rounded diet, go for it. They're rich in lycopene -- an antioxidant that protects against heart disease and breast cancer, says Keecha Harris, DrPH, RD, and spokesperson for the American Dietetic Association. Incorporate it and other lycopene-rich foods such as tomatoes and watermelon into your diet each day, she says.

10 Diet Don'ts That Do Us In

By Amy Paturel, M.S., M.P.H.

Most women claim they eat healthy. But according to Elizabeth Somer's new book, '10 Habits That Mess Up a Woman's Diet,' most women are actually delusional. Dieting is an American obsession. Yet according to recent obesity statistics we're as heavy as ever. Why?

"Women are unintentionally eating more calories than they think," says Tara Gidus, M.S., R.D., of the American Dietetic Association. But if you can kick a few bad habits -- 10 to be exact -- you're bound to drop the pounds. Here's a quick look at Somer's terrible 10.

Mindless Eating: You grab a handful of M&M's from your colleague's desk, test the spaghetti sauce while you're cooking and dig into a few bites of your hubby's dessert. Never mind the kids' leftover PB&J crusts or the hidden oil in your cafe lunch. Unfortunately, these little indulgences add up to weighty matters on the scale.

Putting Others' Needs Before Your Own: You love veggies. Your hubby digs meat and potatoes. What gives? Your man wins, hands down. Throw kids into the mix and hot dogs, hamburgers and French fries win out every time -- unless you put on the brakes.

Not Being Honest: "Most people drastically underestimate the number of calories they eat," says Gidus. We downplay our Krispy Kreme intake and play up our cardio workout. And with restaurant portion sizes on the rise, many of us have no concept of a "standard" USDA serving size.

Skip the Broccoli, Eat the Fries: According to Somer's book, if you do nothing more than double your current intake of fruits and vegetables, you'd be on your way to eating a good diet. 'Nuff said.

Setting Off Without a Plan: It's easy to overeat if you don't have a road map specifying your diet and exercise goals. Gidus advocates keeping a food diary, setting measurable, attainable goals and sticking to them.

Excuses, Excuses, Excuses: Whether it's a sluggish metabolism, lack of time or our poor diets, we're masters of coming up with excuses. Change your outlook, believe you can lose weight (make the time, decompress, whatever) and set priorities accordingly.

I'm Moody -- Let's Eat: "People turn to food for comfort," says Gidus. "They think they deserve a treat." And while overindulging may make you feel good in the moment, it sets you up for diet disaster over the long haul.

Give Me the Quick Fix, Now! We've all fallen prey to the latest fad diet, downing gallons of cabbage soup, eating nothing but grapefruit or loading up on eggs and bacon grease. The end result is always the same: We gain the weight back and then some.

Drinking Away Our Waistlines: People who drink soda consume more calories. Alcohol isn't much better. "It's very common to eat more or make poor food choices when you've had a drink or two," says Gidus.

The All-or-Nothing Approach to Dieting: If you ate a plate of fries, you might feel like you've blown it. But don't let one setback completely derail you. Instead, focus on baby steps and reward yourself along the way.

Breakfast Eggs Keep Folks on Diet

By HealthDay - Tue Aug 12, 8:47 PM PDT
www.yahoo.com

TUESDAY, Aug. 12 (HealthDay News) -- Eating eggs may help overweight adults lose weight and feel more energetic, according to U.S. researchers.

Their two-month study of overweight or obese adults, ages 25 to 60, found that those who ate two eggs for breakfast as part of a calorie-reduced diet lost 65 percent more weight, had a 61 percent greater reduction in body mass index, and had higher energy levels than those who ate bagels for breakfast.

Blood levels of HDL ("good") and LDL ("bad") cholesterol, as well as triglycerides, remained the same in both groups.

"People have a hard time adhering to diets, and our research shows that choosing eggs for breakfast can dramatically improve the success of a weight loss plan. Apparently, the increased satiety and energy due to eggs helps people better comply with a reduced-calorie diet," lead researcher Nikhil V. Dhurandhar said in an Egg Nutrition news release. Dhurandhar is an associate professor in the laboratory of infection and obesity at Pennington Biomedical Research Center, a campus of the Louisiana State University system.

The study, funded by the industry-affiliated Egg Nutrition Center, was published online last week in the International Journal of Obesity.

India Wins Gold Medal in Olympics

Abhinav Bindra indian shooter have won the Gold Medal in Beijing Olympics 2008 in in the Men’s 10m Air Rifle.

This youngster prove his performance in Olympics for India by winning the gold medal at 10m air rifle shooting final.

Beijing's 2008 Olympic Abhinav Bindra won the gold for men's 10m air rifle shooting final, after a total of 700.5, thus becoming the first person in the Indian Olympic gold medal winner. He scored 596 (fourth) scored in the qualifying round and all other outside shooters in the final round of a 104.5.h

Abhinav Bindra the world championship gold, the first for the country in the shooting, air rifle with an impressive performance in the final on Monday. Beijing's 2008 Olympic Abhinav Bindra won the gold for men's 10m air rifle shooting final, after a total of 700.5, thus becoming the first person in the Indian Olympic gold medal winner. What do you think that the best way to honour the game, the young and talented person. What the government. India's Padma Vibhushan award with him?

Abhinav Bindra Achievements :

Abhinav Bindra made a junior world record result of 597/600 Munich in 2001 World Cup and won the bronze, gold in 2002 Manchester Games community; later became the first Indian to win a world championship gold; Rajiv Gandhi Khel Ratna in 2001.

Abhinav Bindra is among the brightest stars of a new breed of talented Indian shooters. Born on September 28, 1983, Bindra quite often criticised for not delivering on the promise he showed as a child prodigy.

Coming from a family rich and luxurious with a domestic round in his backyard, Bindra proved early bird, and at 15 was the youngest participant in the 1998 Community Games. Bindra shot under the spotlights having won bronze in 2001 Munich World Cup with a new junior world record result of 597/600.

In 2002 Manchester Community Games, competing in his pets Air rifle event, Bindra won the gold in the event, couples and silver in the individual case.

During a purple patch, Bindra won six gold medals in various international meets in the Bahrain International Circuit in 2001. It was submitted to the Rajiv Gandhi Khel Ratna award for 2001.

During the 2004 Athens Olympics, despite the distortions of Olympic records Bindra failed to win a medal. , But for 24 - you July 2006, Bindra later became the first Indian to win a World Championship gold in Zagreb. Karni Singh silver in 1962 was the best of the previous Indian in the World Championship meet.

More Food, Less Fat

Scarfing 6 meals a day boosts energy, builds muscle, and sheds pounds. But what to eat? Here's your quick 'n' easy guide.

By: D. Milton Stokes, R.D.
http://www.menshealth.com

Some things are sadly predictable. Extra winter poundage, for instance. Or holiday binges. Or the 3 o'clock slump, which sags before you like a hammock every afternoon.

Here's a happier prediction: Eat more often and you'll avoid all of those problems. Spreading six smaller meals across your day operates on the simple principle of satisfaction. Frequent meals tame the slavering beast of hunger.

The secret? Each mini meal should blend protein and fiber-rich complex carbohydrates. "Protein and fiber give you that feeling of satiety and keep you from feeling hungry," says Tara Geise, R.D., a nutritionist in private practice in Orlando and a spokeswoman for the American Dietetic Association (ADA).

Controlling hunger shrinks your gut. In a study published in the International Journal of Obesity, one group of overweight men was given five small meals, then was free to choose a sixth meal. A second group ate a single meal containing the same number of calories as the total of the other group's first five meals, then later had a free-choice second meal. The six-meal men ate 27 percent less food at their last meal than the two-meal men did at their second.

Consistent eating will also keep your protein levels high, helping you build muscle. "Your body can metabolize only so much protein at one time," says Katherine Tallmadge, R.D., author of Diet Simple. "Protein is metabolized better when it's divided evenly."

The challenge is keeping the mini meals mini. "It's critical that at the end of the day, the calorie content of your mini meals does not exceed what you would eat in three larger meals," says Jeannie Moloo, Ph.D., R.D., an ADA spokeswoman in Roseville, California. If you already know your calorie count, start eating.

With a suggested calorie count in hand, you can mix and match from the list of meals shown here. Yes, you can take two items from one meal list--if they're small. Looking to lose? Choose lower-calorie options. Regular Joe? Be as flexible as you please. Building muscle? Double up on a couple of the items--have an extra slice of pizza or two containers of yogurt.


Breakfast: (6 to 8:30 a.m.)

You're sleepy, so we'll keep it simple: Mix protein and quality carbs. "When protein is included in a meal, not only does it help prevent overeating at other times of day, but it also sustains energy levels and improves concentration," says Bonnie Taub-Dix, M.A., R.D., C.D.N., an ADA spokeswoman.

This means choosing a milk-infused latte instead of plain coffee, or a slather of peanut butter along with the jelly on an English muffin. Do not leave home without breakfast--this is the foundation for the rest of your day.

1. 110 calories: Latte with reduced-fat milk
2. 140 calories: Skippy brand Squeeze Stick of peanut butter
3. 200 calories: 1 cup reduced-sodium cottage cheese with fresh peaches and cinnamon
4. 200 calories: 1 cup blackberries, blueberries, or strawberries with 6 ounces light yogurt and 1 tablespoon low-fat granola
5. 250 calories: Any-way-you-like-it egg on a whole-grain English muffin with melted cheese
6. 250 calories: Oatmeal made with milk instead of water; add brown sugar, walnuts, and/or any fresh or dried fruit
7. 260 calories: Cold whole-grain cereal, such as Kashi or raisin bran, with reduced-fat milk
8. 300 calories: Peanut butter and jelly on a whole-grain English muffin
9. 300 calories: Scrambled-egg burrito with turkey sausage and salsa
10. 300 calories: Two-egg omelet with spinach, mushrooms, and feta cheese.

Midmorning Snack: (9:30 to 10:30 a.m.)

Planning matters. If there's nothing but junk in your workplace vending machines, buy the foods you need--string cheese, granola bars, trail mix, whatever--and keep a stash at your desk.

1. 80 calories: Stick of string cheese
2. 100 calories: Hard-boiled egg with a handful of grape tomatoes
3. 180 calories: Nature Valley granola bar
4. 250 calories: Ready-made reduced-fat smoothie, such as Stonyfield Farm
5. 250 calories: Clif bar
6. 275 calories: 2 or 3 small handfuls of trail mix
7. 290 calories: Kellogg's Nutri-Grain bar with a handful of pistachios or almonds
8. 300 calories: Slice of whole-grain bread topped with peanut butter and banana
9. 300 calories: Small bagel with 2 slices of Muenster cheese, melted
10. 400 calories: Medium-size fruit muffin (best if made with whole-wheat flour)

Lunch: (12 to 1:30 p.m.)

Be careful here! If you've had only a latte, fruit, and some string cheese so far, go ahead and have a big lunch. But if you've already eaten 700 calories (an omelet and a muffin, say), keep lunch light. Whatever you do, eat slowly, no matter how un-American that seems. It'll help you feel satisfied--and keep you that way.

1. 175 calories: Canned tuna with balsamic vinegar on whole-grain crackers or bread
2. 300 calories: 3 corn-tortilla flautas stuffed with refried beans and dipped in salsa
3. 350 calories: Half an avocado, sliced, or ½ cup prepared guacamole with tomato and onion in a whole-grain pita
4. 375 calories: Baked potato with chopped broccoli and a slice of American cheese, melted
5. 400 calories: Seafood salad in a whole-grain pita with diced tomato, cucumber, and onion
6. 400 calories: 3 or 4 slices of bacon, reduced-fat Cheddar cheese, thin apple slices, and peanut butter on toasted whole-grain bread
7. 400 calories: ½ cup hummus with roasted vegetables
8. 400 calories: Small ham-, turkey-, or roast-beef-and-Swiss wrap with vegetables and mustard, in a whole-wheat tortilla
9. 400 calories: Fresh mozzarella and tomato slices on a bed of greens, with balsamic vinaigrette and extra-virgin olive oil
10. 450 calories: Six pierogi with salsa or reduced-fat sour cream

Midafternoon Snack (2:30 to 3:30 p.m.)

Steer clear of the candy bowl on your P.A.'s desk. "You could eat four small chocolates for 100 calories," says Geise, "or you could eat a cup of yogurt." The chocolate gives you hardly any protein; the yogurt delivers 8 grams.

1. 160 calories: Reduced-fat Cheddar melted on apple halves
2. 175 calories: 5 Laughing Cow cheese wedges
3. 200 calories: ½ cup baba ghanoush (roasted-eggplant dip) with vegetables
4. 210 calories: Half a container of Cracker Jack
5. 250 calories: 1 cup reduced-fat yogurt
6. 250 calories: Small handful of chopped pecans over a cup of fruit salad
7. 260 calories: Apple, pear, or banana smeared with peanut butter
8. 300 calories: Cup of chickpeas with a dash of cumin and fresh mint
9. 340 calories: 2 ounces roasted nuts
10. 350 calories: 1 cup each fat-free milk and frozen yogurt blended with a spoonful of peanut butter

Dinner: (5:30 to 7:30 p.m.)

Okay, this isn't dinner as you used to know it. But don't panic. At first, reining in meal sizes will seem strange. But portion control can make or break the plan. "This is crucial, whether you're looking to control weight, manage blood sugar, or maintain energy levels," says Tallmadge. And remember--you'll be eating again in 2 hours.

1. 200 calories: 2 cups mixed vegetables (fresh or frozen) with ½ cup marinara sauce and some grated Parmesan cheese
2. 275 calories: 3 or 4 large handfuls of greens sautéed in olive oil with a handful of walnuts and ½ cup raisins
3. 300 calories: 6-piece sushi meal with a cup of miso soup
4. 325 calories: Buffalo burger topped with coleslaw, onion, and tomato
5. 350 calories: Quesadilla made with a small corn or whole-wheat tortilla, cheese, beans, shredded chicken or lean ground beef, onion, and jalapenos, and dipped in salsa
6. 400 calories: Slice of pizza topped with cheese and ground beef or ham
7. 400 calories: Turkey London broil cut into strips, sautéed with onion, red and orange bell pepper, and teriyaki sauce
8. 450 calories: Small plateful of nachos--baked tortilla chips, shredded reduced-fat cheese, refried beans, and salsa (plus some corn or black beans, if you want)
9. 500 calories: Lentil, minestrone, or tomato soup with a grilled-cheese sandwich on whole-grain bread
10. 550 calories: 1 cup pasta tossed with browned ground turkey breast, black olives, diced onion, a drizzle of olive oil, and 1 ½ tablespoons crumbled Gorgonzola cheese

Evening Snack: (8:30 to 10 p.m.)

Famished? Feeling as if this was the longest day of your life? Maybe your calorie count is too low. Adjust it by adding more sensible foods to your plan. Or try choosing higher-fiber foods; they're digested slowly, so they'll help you feel fuller longer.

1. 150 calories: 5 cups Jolly Time light microwave popcorn sprinkled with hot sauce and/or 1 tablespoon Romano cheese
2. 150 calories: 1 cup rice pudding
3. 150 calories: 6 or 7 strawberries dipped in yogurt and drizzled with chocolate sauce
4. 150 calories: 1 cup cocoa made with skim milk
5. 175 calories: Sliced sweet potato (with skin), tossed in olive oil and baked
6. 175 calories: 1 cup skim ricotta cheese sweetened with Splenda, vanilla flavoring, and a dash of nutmeg or cinnamon
7. 175 calories: Seltzer with 2 scoops frozen yogurt, a handful of berries, and a shot of flavoring syrup, such as strawberry or cherry
8. 200 calories: Root-beer float with 2 scoops frozen vanilla yogurt
9. 200 calories: 2 handfuls olives
10. 275 calories: 2-ounce Snickers bar