Week 12
Eating GOAL | Eat out the Way Hit Subway for lunch, ordering a veggie or turkey sub. Or go to any of the restaurants click here and order something that gets less than 25 percent of its calories from fat. Ask...
Category: 12-Week Plan
Week 11
Eating GOAL | Switch your snacks Keep the fridge stocked with cut-up vegetables and fruits so it doesn’t take any effort to reach for a healthy snack. For an extra treat dip apples, celery, or carrots in peanut butter (buy the...
Week 10
Eating GOAL | Practice portion control When you eat out this week, ask to have half of your main dish boxed up before it’s even brought to the table. Eyeball your meals. A portion of meat is about the size of...
Week 9
Eating GOAL | Fall in love with olive oil Visit the gourmet section of your grocery store and choose three or four high-end olive oils for a tasting. (Follow these instructions) Drizzie olive oil on your toast or bagel, or dip...
Week 8
Eating GOAL | Pick the right protein Continue choosing the leanest cuts of meat. Have soy at least once this week. Add firm tofu to a stir-fry. Stir soy crumbles (found in the frozen food section) into spaghetti sauce or vegetable...
Week 7
Eating GOAL | Go with the grain Make sure you’re eating a whole grain cereal with at least 5 grams of fiber per serving for breakfast. Raisin bran is a good choice. Buy bread with the word “whole” in the first...
Week 6
Eating GOAL | Add more antioxidants Brew a cup of tea each morning. If you don’t like hot tea, have iced tea at lunch (go light on the sugar). Enjoy a glass of red wine with dinner. Concentrate on high-antioxidant fruits...
Week 5
Eating GOAL | Get your fill of soluble fiber Continue eating oatmeal at least three times a week. Snack on apples. Have beans at least three times. Some ideas: sprinkle garbanzo, black, or white beans on your salads; have lentil soup...
Week 4
Eating GOAL | Nine daily servings of fruits and vegetables Add fruit to your morning cereal. Fix salads for lunch three times this week and pile them high with at least three kinds of vegetables or fruit. On days when you...
Week 3
Eating GOAL | Opt for oat Start your day with oatmeal, a proven cholesterol-reducer, at least three mornings. Use the old-fashioned or quick-cooking variety, not instant. Use oatmeal as a binder for your turkey meatballs instead of bread crumbs. Replace up...
