1. Add flavor to meals without added fat by substituting low sodium chicken broth for oil or butter when cooking rice and pasta dishes.
2. Get more fiber and lower your chance for heart disease by exchanging whole grains (brown rice, quinoa, millet) for white rice and cous cous.  Cook them like rice and add to soups, salads, and stir-fries.
3. Add “no salt added” canned beans (easier and just as healthy as dried beans) to any meal for an economical and tasty fiber and protein boost!
4. Yogurt is a healthy choice, but be sure to get plain low- or non-fat Greek yogurt to avoid extra sugar, then sweeten naturally with stevia, honey, or berries. 
5. Answer your cookie cravings with healthier cinnamon graham crackers!
6. Candy doesn’t have to be off-limits, but control your portions by enjoying a 60 calorie Tootsie Pop or even two Mini York Peppermint Patties (100 calories/2 g of fat). 
7. Veggie chips aren’t as healthy as the look!  Make your own by spraying pieces of kale with cooking spray, sprinkling with sea salt, and baking at 350 for 10-15 min.
8. Avoid the calorie and sugar surprise of smoothies by making your own! Mix in a blender 1 container of 0% Greek yogurt, ¼ cup skim milk, ½ cup frozen fruit, 1 packet stevia, ice as needed.
9. Eat breakfast! It is the easiest way to lose weight, start your metabolism burning at full speed and prevent over-eating later on in the day!
10. An ideal lunch or dinner plate is ½ veggies, ¼ lean protein like fish, chicken or tofu, and ¼ complex carbohydrates.

Brought to you by Amy W. Shapiro, RD CDN
awsnutrition.com
amy@awsnutrition.com