Enjoy Delicious food without counting calories!

Experts from the American Cancer research report say, “Maintaining a healthy weight is the best thing you can do to reduce your cancer risk.”

Excess body fat needs to be challenged with a balanced diet and regular physical activity. Fat tissue increases insulin and estrogen, the two hormones that give fuel to the development of cancer cells. We all know that weight loss diets don’t work for lasting change. So what do we do to lose weight without counting calories?

Here is what you can do to reduce calories while enjoying the foods you love.

Eat a Wide Variety of Nature’s Plant-based Foods

image9Increasing the amount of food we eat even while we’re decreasing the calories has two major benefits:

  • Lower calorie-dense foods fill us up so we are less hungry
  • We can eat more fruits and vegetables that also protect our health

Fruits and vegetables are high in water but low in calories. If you regularly eat more of these cancer-fighting foods, you can cut back on higher calorie foods. Substitute beans or grated carrots and peppers for half the meat in chili or meatballs. No calorie counting needed!

Light soups such as broth-based or a salad eaten before a meal can also help you eat less of the entrée that follows and makes you feel satisfied.

[Mindful] Calories, Portions and Plates

Temper down calories, sugar, high fat and sodium. Naturally low calorie vegetables; fruits, whole grains and beans contain little or no added sugar, fat and or sodium.

But did you know that eating a meal comprised of fried chicken with sweetened beverage require a 143-pound woman to walk for more than 9 hours to burn off those calories?

When dining out, choose a small plate option or order an appetizer as your main course. Don’t be ashamed in telling the server you don’t want high calorie dressings, sauces, bread and chips. You can ask for them as sides and have them removed once you select the portions you need.

Eating a Minimum of 5 a Day

image8Five a day is the recommended servings of fruits and vegetables to eat every day. Eating this amount will boost the cancer-fighting compounds you take in. Drinking 4-6 ounces of 100 percent fruit juices and a half cup of berries on your morning cereal or with your breakfast totals 2 serving of fruits. You could eat a vegetable salad with added chopped vegetables, topped with 2 ounces of tuna fish or turkey with a whole grain roll for lunch.

For dinner, sauté mushrooms, onions, colorful peppers, broccoli; asparagus in olive oil and serve over 2 servings of whole grain pasta or brown rice.

Include Snacks that Count

Vegetables, fruits, whole grains, nuts and beans all make tasty snacks. Nuts are high in calories, but an ounce can supply vitamins and fiber and can combine with vegetables and fruits such as peanut butter with celery or apple slices.

How Many Nuts in a Serving?                     More Food and Fewer Calories

(1 ounce = 1 serving)                           Instead of:                            Try this:

23 almonds                                        Sandwich (480 calories)       Sandwich (300 calories)

18 cashews                                        2 slices wheat bread            Whole-wheat bread, thin-sliced

49 pistachios                                      4 ounces of ham                  2 ounces of turkey

14 Walnut halves                                2 ounces of cheese             1 ounce of cheese

      2 slices of tomato

      ½ cup baby spinach

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