The Role of Nutrition in Preventing Chronic Diseases

Nutrition plays a critical role in preventing chronic diseases, including heart disease, diabetes, and certain types of cancer. Chronic diseases account for a significant proportion of deaths worldwide, and the prevalence of these diseases is on the rise due to unhealthy lifestyle habits such as poor dietary choices.

In this article, we will discuss the role of nutrition in preventing chronic diseases, including the keyways that nutrition impacts your risk of developing chronic diseases.

Maintaining a healthy weight

Maintaining a healthy weight is an essential factor in preventing chronic diseases. Being overweight or obese increases your risk of developing type 2 diabetes, heart disease, and certain cancers. A diet that is high in fruits, vegetables, whole grains, and lean proteins can help you maintain a healthy weight. These foods are nutrient-dense, filling, and low in calories.

In contrast, a diet that is high in sugar, processed foods, and unhealthy fats can lead to weight gain and increased risk of chronic diseases.

Lowering inflammation

Inflammation is a natural response of the immune system to injury or infection. However, chronic inflammation has been linked to a range of chronic diseases, including arthritis, Alzheimer's disease, and heart disease. Some foods, such as those that are high in antioxidants, can help lower inflammation in the body.

Antioxidants are compounds that help protect cells from damage caused by free radicals. Foods that are high in antioxidants include fruits and vegetables, nuts and seeds, and whole grains.

Reducing blood sugar levels

High blood sugar levels are a key risk factor for type 2 diabetes. A diet that is low in sugar and refined carbohydrates can help regulate blood sugar levels and reduce your risk of developing diabetes.

Foods that are high in sugar can cause a spike in blood sugar levels, leading to insulin resistance and other metabolic disorders. In contrast, foods that are high in fiber, such as whole grains and vegetables, can help regulate blood sugar levels and prevent the development of diabetes.

Reducing blood pressure

High blood pressure is a risk factor for heart disease, stroke, and kidney disease. A diet that is high in fruits, vegetables, and whole grains can help lower blood pressure. These foods are rich in potassium.

which can help lower blood pressure. Foods that are high in sodium, such as processed foods and fast food, can lead to high blood pressure. It is essential to limit your intake of sodium and eat a diet that is rich in whole, unprocessed foods to prevent high blood pressure.

Providing essential nutrients

A diet that is rich in nutrients such as vitamins, minerals, and fiber can help protect against chronic diseases. For example, a diet that is high in calcium and vitamin D can help protect against osteoporosis, while a diet that is high in folate can help prevent certain types of cancer. In contrast, a diet that is low in nutrients can lead to deficiencies and increase the risk of chronic diseases.

In conclusion, good nutrition is essential for preventing chronic diseases. Eating a balanced diet that is high in fruits, vegetables, whole grains, and lean proteins, and limiting processed foods, sugar, and unhealthy fats, can help reduce your risk of developing chronic diseases and improve your overall health. It is important to make healthy dietary choices a part of your daily lifestyle to prevent chronic diseases and maintain optimal health.

The Cost of Smoking: Your Health and Wallet

Smoking is a dangerous and expensive habit that affects not only your health but also your wallet. Smoking is one of the leading causes of preventable death worldwide, and it is responsible for a wide range of health problems. Moreover, smoking has a significant impact on your finances. In this blog, we will explore the cost of smoking on your health and wallet in detail.

The Cost of Smoking on Your Health

Smoking has many adverse effects on your health, and the consequences can be severe. Smoking is a leading cause of lung cancer, chronic obstructive pulmonary disease (COPD), heart disease, stroke, and other health problems. Smoking also damages the respiratory system, weakens the immune system, and increases the risk of premature death.

Lung Cancer: Smoking is the most significant risk factor for lung cancer, responsible for 85% of all cases. Smoking causes mutations in lung cells, leading to the development of cancerous cells. The chances of developing lung cancer are directly proportional to the number of cigarettes you smoke and the duration of smoking.

COPD: Chronic obstructive pulmonary disease is a group of lung diseases that cause difficulty breathing. Smoking is the leading cause of COPD, and it can significantly worsen the symptoms of the disease.

Heart Disease and Stroke: Smoking is a significant risk factor for heart disease and stroke. It increases the risk of atherosclerosis, a condition in which plaque builds up in the arteries, restricting blood flow. Smoking also increases the risk of blood clots, which can lead to heart attacks and strokes.

Respiratory Infections: Smoking weakens the immune system, making you more susceptible to respiratory infections such as pneumonia, bronchitis, and influenza.

Premature Death: Smoking is a leading cause of preventable death worldwide. It shortens your life expectancy by an average of 10 years, and smokers are three times more likely to die prematurely than non-smokers.

The Cost of Smoking on Your Wallet

Smoking is also an expensive habit that can significantly impact your finances. The cost of smoking goes beyond the price of cigarettes; it includes medical expenses, lost productivity, and other associated costs.

Cigarette Cost: The cost of cigarettes varies by location, but on average, a pack of cigarettes costs around $7. In a year, a pack-a-day smoker would spend over $2,500 on cigarettes alone.

Medical Expenses: Smoking-related illnesses are costly to treat, and the expenses can quickly add up. According to the Centers for Disease Control and Prevention (CDC), smoking-related illnesses cost the United States over $170 billion in direct medical expenses each year.

Lost Productivity: Smoking can also impact your productivity at work. Smokers take more sick days than non-smokers, and they are less productive when they are at work. In the United States, smoking-related productivity losses cost over $156 billion annually.

Other Associated Costs: Smokers may also face additional costs, such as higher insurance premiums and cleaning costs for their homes and vehicles.

How to Quit Smoking

Quitting smoking is the best thing you can do for your health and your finances. The benefits of quitting smoking begin immediately, and they continue to improve over time. Within 20 minutes of quitting smoking, your heart rate and blood pressure begin to decrease, and within a year, your risk of heart disease is half that of a smoker. Here are some tips to help you quit smoking:

1. Set a quit date: Choose a date and commit to quitting smoking.

2. Seek support: Tell your friends and family that you are quitting smoking, and ask for their support.

3. Use nicotine replacement therapy: Nicotine replacement therapy can help reduce withdrawal symptoms and cravings.

4. Try medication: Some medications, such as bupropion and varenicline, can help
   
   

Smoking Herbs Health Risks

Smoking herbs may pose health risks similar to smoking tobacco. While some people believe smoking herbs to be a healthier alternative to smoking cigarettes, there is limited research on the long-term health effects of smoking herbs. Here are some potential health risks associated with smoking herbs:

1. Lung damage: Smoking herbs can cause damage to the lungs, similar to smoking cigarettes. It can lead to respiratory problems such as chronic bronchitis, emphysema, and lung cancer.
   Addiction: Smoking herbs can be addictive, and it can lead to cravings and withdrawal symptoms when not smoking.
   Cardiovascular disease: Smoking herbs can increase the risk of developing cardiovascular disease, such as heart disease and stroke.
   Respiratory infections: Smoking herbs can weaken the immune system, making you more susceptible to respiratory infections such as pneumonia, bronchitis, and influenza.
   Exposure to toxins: Burning herbs can release toxins into the air, which can be harmful to both the smoker and those around them.
   Interactions with medications: Smoking herbs can interact with medications, reducing their effectiveness or causing adverse effects.
   Other health risks: Smoking herbs may also cause other health risks such as headaches, nausea, and dizziness.

It's important to note that not all herbs are created equal, and some may have more significant health risks than others.

Moreover, inhaling smoke of any kind into the lungs is generally not recommended for optimal health. If you are looking for alternative ways to use herbs, there are safer options such as using herbal tinctures, making herbal teas, or using them in cooking. Consulting with a healthcare provider or herbalist may also help to determine the best way to use herbs safely and effectively.

Eat Great, Lose Weight. No Gym.

If you are anything like millions of other men and women, you are always looking for a reason to postpone or outright avoid starting a weight loss program. Perhaps you do not want to pay the gym membership fees until the New Year, or maybe you just cannot stomach the thought of donning grubby workout gear in view of others.

Fortunately, there are many things you can do to kick-start your weight loss efforts — none of which require even a single visit to the gym.

First and foremost, consuming water is the easiest and cheapest way to get on the right track. Think of all the money you’ll save by ditching sodas and canned drinks from the vending machines at work and school, not to mention the cash you’ll hang onto by avoiding your local coffee bar.

 If you find the taste of tap water more repulsive than the idea of being fat, invest a few dollars in a filter. You can purchase one that fits into your kitchen sink, or you might opt for a water pitcher with a built-in filter. Another option is to buy a water bottle with a filter. Altogether, most of these alternatives will set you back less than $50.

Who can resist the temptation of Taco Bell and other greasy fast food denizens of the night? Simple: healthy people. It’s not just the usual suspects, either; any food, if eaten late in the evening or at night, has the potential to cause you to pack on the pounds and experience setbacks in your pursuit of a healthier lifestyle.

 If you are experiencing uncontrollable hunger so late in the day, it is time to reassess your eating habits in the morning, afternoon and early evening. Does your diet include enough fiber? (Fiber helps you to feel fuller throughout the day).

Are you loading up on empty calories and sugary snacks that lack any nutritional value whatsoever? Once you identify potentially problematic eating habits, you can address these unwarranted feelings of extreme hunger. In doing so, you are promoting healthier behaviors and will find it easier to drop those last few pounds.

If you regularly dine out in restaurants or visit the drive-thru at your local fast food joint, you are doing your body and your wallet serious injustice! Not only are these meals expensive (especially over the course of a few months), but they are often served with blatant disregard for the recommended portion size.

It is estimated that the average sit-down restaurant serves two to three times the appropriate 
amount of food; the exception, of course, is when steamed or similarly prepared vegetable sides are concerned, in which case portions tend to be undersized. Go figure!

If you think these guidelines seem overly simplistic, you are probably right. The truth is, however, that the simplest and most obvious solutions are often the most effective and sustainable options. Adopting healthier eating habits is certainly no exception.

So before you invest in so-called “miracle” supplements and fitness equipment, why not first consider what has been proven to work time and time again? Use the recommendations from this article and save your money (and your sanity) as you shed excess weight and burn through those calories.

Using Biking As A Great Weight Loss Strategy

It is quite the challenge to lose weight for many people, but you can make it easier on yourself. Find something you like to do as far as your exercise is concerned, and if that is biking, then you have found the right article. Continue reading to learn how you can use your bike as a great weight loss strategy.

You must consider the size of the bike that you need and the style as well. What type of bike do you want? Make sure above everything else that you get the right size bike for your needs. You don’t want a bike that is too small especially. Take a look at them online or in person to get a better idea of the size that you need.

You need the right shoes to wear too if you don’t have any already. If you have the money, go ahead and buy yourself a new pair to show your dedication anyway. It is a great thing for yourself that you’re about to do. Get the right shoes for your needs, and make sure they’re comfortable as well. Of course, they have to be the right shoes for biking, so don’t buy anything off topic.

When you’re planning a nice long ride, make sure you take water and low-fat snacks with you or a sports drink. Think of it like a picnic, and make sure the stuff you pack is healthy. You can stop at the half-way point in your ride and have a little picnic, or you can drink your water and eat whatever snack you pick along the way. Make sure you have some way to carry it with you easily. This means you will want to make sure that either your bike has a storage place or holder for these or you can put them on your person somehow. A backpack is always a good thing to have.

You also need a first-aid kit on your person, so it’s probably a good idea that you have a backpack as mentioned earlier if you don’t have compartments for things on your bike. This backpack can contain your food and water as well as your first-aid kit. This will ensure that you have the supplies that you need.

You also need to have things to fix your tire in case something happens. Therefore, it’s a good idea to have this stuff in your backpack as well. You can also get extra padding to put in your seat, and this will make it comfortable for you to ride longer. You also need to know where you’re going so that you don’t get lost.

When trying to lose weight, it’s important that you do something you like to do for exercise. Make sure you pick and choose a few different activities, and try looking for something new. Biking makes a great exercise routine, and you should remember what you’ve read to ensure that you have the best biking experience.

A Fruitful View of Beauty

Here are the nutritional highlights of 1 large peach:

• Calories 67...
• Protein 1.1g

• Carbohydrate 17.4g

• Total Fat 0.14g

• Fiber3.1g

The antioxidant Vitamin C that's found in peaches is an anti-inflammatory agent which can help reduce asthma symptoms.

Peaches (the fruitful view) are also a good source of potassium, carotene and natural sugar. There is a gently laxative effect associated with peaches.

Fresh peaches are low in calories but when canned in syrup the calories would be higher. They make good and nutritious snacks.

Fruits are a beauty to look at. Make a fruit salad with a combination of fruits. What an awesome fruit view of beauty.

Fruits are delicious in taste and rich source of vitamins, anti- oxidants, minerals and dietary fibers. It is recommended to eat raw fruits or fresh fruit juices for optimum benefits. Fruits are beneficial in reducing weight, improve digestion, reducing effects of Alzheimer disease and reducing the risk of heart disease.

Apple

Is a rich source of fiber and phytochemicals. High fiber content reduces the chances of heart disease. Apple contains no fat, so it is good for reducing weight.

Banana

Is enriched with calcium, fibers, and potassium.Potassium is important in the cardiac health of human.Potassium reduces the risk of heart diseases. Calcium is necessary in preventing osteoporosis in veterans. Banana also gives instant energy. Banana contains zero cholesterol and zero fat. Banana is beneficial in the treatment of diarrhea and gastric ulcers.

Black grape

Black grape is enriched with flavonoids, minerals and nutrients, which are helpful in heart functioning and blood circulation. Black grapes reduce the cholesterol level and also reduces appetite, so it is helpful in reducing weight.

Orange

Is citrus food which is a rich source of Vitamin C; therefore, can strengthen our body’s immune system. Orange is also loaded with anti-oxidants and folic acids. Oranges are rich source of Beta-carotene. Oranges also contain plenty of iron content which can prevent anemia.

Health Citizen

When I began this blog in January 2009, the focus was exclusively on providing my personal perspective on individual wellness.

After years of following a different path than the mainstream, I found I was spending a fair amount of time sharing my viewpoints with people who were struggling with various health-related issues. I decided I’d begin to put all my thoughts on these matters in one place.

As the white-hot conflagration of issues related to health system reform raged in the US in 2009, I acquired an almost insatiable appetite for learning more about the complex issues facing US health care.

For my regular readers, it may not be a surprise to you that I forged a point of view that might be considered a league apart.

Not that I found no merit in the various points of view being expressed, but that I found each perspective having fairly major flaws that seemed obvious to me.

For example, those who hew to the idea that ‘free market’ mechanisms are the optimal way through which we obtain the best value out of our healthcare system don’t seem to notice that ours is the most profit-oriented system in the entire industrialized world and we spend more per capita (by a long shot) than anyone else.

Wouldn’t those in law enforcement consider this a clue? To dismiss the variance by touting the ‘additional costs’ of world-leading medical breakthroughs in medical devices and pharmaceuticals begs the question ‘To what end?’ – given the well-documented paltry outcomes (overall morbidity, infant mortality, life expectancy, etc.)

Also, while you could make a theoretical argument that pharmaceutical company, medical device, and hospital profits lead to better care (by enabling investment in better approaches to care – I am not convinced), I have yet to see a single remotely defensible argument that links insurance company profits to improved health outcomes.

Still waiting.

Conversely, those who tout ‘single-payer’ as a cure-all do so, it seems to me, as a matter of faith, not reason. Setting aside the political and economic obstacles in the way of instituting a ‘single-payer’ system in the US, I’ve yet to see a cogent explanation as to how single-payer in and of itself transforms healthcare.

Yes, it would certainly increase access to medical care, but it is no solution at all to ensuring that said access is sustainable for the long term. 

My other problem with ‘single-payer’ is more ethereal. I just have an aversion to monoculture. It seems to me that we need an approach that is not just functional for now, but also sustainable and adaptable over the long term.

 A diversity of approaches is needed in order to achieve that end. I’m not convinced a single approach to funding the entire system would give us that adaptability. We will still need to innovate as time moves forward and the best way to enable innovation is to have a diversity of ideas that would not be fostered by a single-payer approach.

So, over the course of many months, I mulled whether I would begin to use these pages as a vehicle to express my thoughts on broader health policy issues in addition to the health/wellness topics I started off with.

 Finally, in January 2010, I made some initial, tepid steps. But it still lacked coherence. Am I touting myself as a health policy wonk type? (a mini-Uwe) Am I advocating on behalf of a specific, well-established point of view? (well, I guess not, if I’m saying that all of the major entrenched positions have significant flaws).

 It finally occurred to me the role I was taking on was that of a ‘health citizen.’ Citizen in the most active and broadest sense of the word which encompasses being an informed and active participant in the political, economic and social life of your society not as a self-appointed ‘expert,’ but as a private citizen very focused on pushing us to deliver value out of every element of the system.

So, what does it mean to me to be a ‘health citizen?’

• While this is readily obvious, it seems to continually get lost in the debate: health care and medical care are not interchangeable. In fact, if we were to assign a percentage impact of medical care on the overall health of society, it would constitute no more than 15% of the total.

• What is more important are the social determiners of health: clean water, sanitation, protection from toxins, good education, nurturing human interactions. The extent to which we lay the burden of health care on those who deliver medical care we feed into the monster that has become the medical-industrial complex. A health citizen understands this distinction and acts accordingly.

• Each of us needs to take personal responsibility to use medical care resources thoughtfully and judiciously. We must begin to think of our medical care resources in a similar way to our natural resources. These services have now become part of the ‘commons’ we all share.

•  Consuming an inordinate amount of these resources out of fear or simple entitlement furthers the ‘tragedy of the commons’ to which citizens will not contribute. It has also been well demonstrated that more medical care is not necessarily better medical care. A health citizen uses only what he or she needs even to the point of questioning the need for things that their care provider recommends.

• In a direct tie-in to the wellness thrust of this blog, to the extent we can improve our own health, the easier it becomes to be an asset to the health of our society as opposed to a liability. It seems very odd to have to point this out given that one would think the primary incentive for making healthy choices is to, well, be healthy. It is apparent, however, that many millions of us continue to make choices we all know to be detrimental to our health. 
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• This is exacerbated by the bankruptcy of the conventional dietary (low-fat/high-carb) and exercise (chronic cardio) wisdom that is detrimental to many millions more who are acting on this disastrous advice and believe they are doing the right thing for their health. A health citizen takes part in bringing forth the new conventional wisdom.

• Engaging with others is obviously a central part of being human. A health citizen participates actively in a community that supports each other in pursuing better personal wellness in addition to pursuing better health for the broader society.

Stop Letting Your Nicotine Addiction Rule Your Life – Stop Smoking With These Easy Tips

It is no secret that smoking is detrimental to your health, but choose to do it anyway. It is easier to say you want to quit than to actually do it. This article can help you learn about quitting smoking for people who really want to quit.

These individuals can offer support, support, and guidance for quitting. You can check your local church, rec center, or community colleges.

Make sure you take the process one day at a time. Quitting smoking is a process. Take each day as it comes and concentrate on not smoking that day, your efforts to quit will gather into a smoke free future.

Exercise can go a very effective stress brought on by nicotine withdrawals. If you do not exercise normally, start off slowly with a few walks. Speak to your physician before starting an exercise routine.

Your doctor can be a great resource if your are not able to stop smoking. There are medications, including certain antidepressants, which require a prescription that can help you get through the trials and tribulations of quitting.


You should not attempt to shoulder the entire burden of smoking cessation. You may also be interested in joining a support group for people that are trying to stop smoking.

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To avoid nicotine cravings, find healthy ways to deal with the resulting stress. You may find it helpful to work out during the most difficult part of the day, keeping a journal, or treating yourself to a spa visit whenever your cravings are at their peak.

When you have downtime, occupy yourself with lighthearted distractions such as reading, playing games, scheduled chats with friends or new games.
Let your loved ones know that you plan to stop smoking.

They will be able to help you and keep reminding you that you must quit. The most effective way to quit is to have a strong support system. This will make it a lot easier to succeed in your chance of successfully quitting smoking.


Many former smokers were not successful the first attempt to quit. When you decide to quit smoking, try to refrain from smoking for as long as possible. If you do start up again, set a new date to quit again. Just continue to quit and try to stop longer each time, learning from your failings as you go.


Put the list in a visual location so that you will be able to see it every day. This will be helpful when you’re feeling temptation.


You need to do everything possible to keep your motivation in sight at all times.
This could involve you gluing motivational posters and messages to the walls at your work office, or wearing a bracelet that symbolizes your intentions.

Plan ahead on how to manage any stressful events that might arise.
Many smokers get used to lighting up when stressed. Have a backup plan in case the first idea doesn’t work.

Exercising generates a healthy, which can improve your mood and help you focus on something else than your cravings. Exercise also helps to compensate for your metabolism slowing down as you quit, reducing your potential weight gain.

When you are trying to stop smoking, eat a lot of nuts, seeds, vegetables and fruit. Eating foods that are low in calories and healthy food help people quit smoking in many ways. For one thing, eating fruits and vegetables allows you to do something with your mouth and hands while you are quitting smoking.

 Eating this type of a diet can also minimize the weight gain after you stop smoking. The nutrients will also help you feel during the withdrawal period.
If you feel you are about to crack, call someone for support.

The time you take to make the call will offer you a distraction, and knowing that you aren’t alone will help you deal with the issue.Try deep breathing if you are trying to fend off a craving for cigarettes.


This will give you a chance to focus and remember why you really want to quit.It will also push oxygen into your lungs, which can help you to feel more refreshed. Deep breathing techniques can be done anywhere and at any time.


Use common sense when eating.You shouldn’t try to diet while quitting smoking. You should eat in a balanced and healthy diet. Studies have shown that fruits, fruits and low-fat dairy items have a bad taste. Eating these types of food items may help you quit smoking.

Think about what challenges you will have to face when you quit smoking. A lot of people who manage to quit, may begin smoking again soon after. It can be incredibly tempting to give into the urge for a quick cigarette if you are tired or stressed. Make sure to understand the different things that trigger your urges and temptations.


Tell those around you know that you are quitting cigarettes. If all these people know you want to quit, then all of them can hold you accountable. You are not going to want to upset people or disappoint other people. This could be exactly the motivation that you stay away from smoking cigarettes when the going gets tough.

It is possible to stop smoking if you decide to put some effort into it. The trick is to be determined to quit, and to plan a strategy and stick to it. Make an honest effort using the advice you’ve read here, and you might just quit smoking for good.

 

 

101 Ways to Lose Weight

Weight Loss Tips

REACHING YOUR FAT-LOSS GOALS
"The 100 Calorie Method"

"The 100 Calorie Method"

If you can be patient, it may be easier than you think. To lose a pound of fat a month, all you need to do is cut 100 calories a day from your diet.  Assuming that your body's intake and expenditure of all other calories remains the same, you can effortlessly and painlessly cut 100 calories a day and lose at least one pound a month.

   

The 100 calorie method will work because a pound of body fat is equivalent to approximately 3,500 calories and if you cut 100 calories a day for 30 days, you are cutting out 3,000 calories or about a pound of weight you don't want. 

Losing only a pound a month may seem agonizingly slow, but research indicates that you're more likely to keep weight off if you lose it slowly. Another advantage is that losing a pound a month doesn't require drastic changes in your eating habits. Here are 101 painless ways to cut 100 or more calories a day from your diet.  These little techniques also reduce fat and/or sugar, which means that calorie for calorie, you're getting less fat and more vitamins and minerals.

Weight Loss Tips-Cutting Calories

1. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.

2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.

3. Eat 2 poached eggs instead of 2 fried eggs.

4. Replace 1/2 cup of granola with 2 cups of Cheerios.

5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.

6. Snack on an orange and a banana instead of a Snickers candy bar.

7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.

8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.

9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.

9.1  cycling to fast losing your weight.

10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.

11. Steam your asparagus rather than sauté it in 1 tablespoon of butter or oil.

12. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.

13. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.

14. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.

15. Eat a Lender's egg bagel instead of a Sara Lee egg bagel.

16. Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks.

17. Replace 2 biscuits with 2 dinner rolls.

18. When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread.

19. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.

20. Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese.

21. Replace an apple muffin with a high-fiber English muffin.

22. Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.

23. Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract.

24. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.

25. Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins.

26. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.

27. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.

28. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.

29. Instead of eating 5 chocolate-chip cookies, savor the taste of 2.

30. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half.

31. Replace a 12-ounce can of cola with a 12-ounce can of diet cola.

32. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.

33. At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms.

34. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut.

35. Reduce the size of your steak from 4 1/2 ounces to 3 ounces.

36. Grill a cheese sandwich with nonstick cooking spray instead of margarine.

37. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.

38. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.

39. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.

40. Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing.

41. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.

42. Serve your turkey with 1/4 cup of cranberry sauce instead of 1/2 cup.

43. Order a sandwich on cracked wheat bread instead of a croissant.

44. Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries.

45. Split an apple Danish with a friend rather than eat the entire thing.

46. Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.

47. Grab a Dole Fresh Lites Cherry frozen fruit bar instead of a Sunkist Coconut frozen fruit bar.

48. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.

49. Switch from 1 cup of fruit punch to 1 cup of sparkling water flavored with 2 teaspoons of concentrated orange juice.

50. Instead of eating garlic bread made with butter, spread baked garlic cloves on French bread.

51. Rather than snack on 1 cup of grapefruit canned in syrup, peel and section 1 small grapefruit.

52. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.

53. Switch from 1/2 cup of Frusen Gladje butter pecan ice cream to Breyers butter pecan ice cream.

54. Use 1 tablespoon of mayonnaise in your tuna salad instead of 2 tablespoons.

55. Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead.

56. Replace 3 fish sticks with 3 ounces of grilled halibut.

57. In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise.

58. Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.

59. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.

60. For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.

61. Replace 1/2 cup of peaches canned in extra-heavy syrup with 1/2 cup of peaches canned in water.

62. Prepare 1/2 cup of steamed peas and cauliflower instead of frozen peas and cauliflower in cream sauce.

63. Cut back on sampling during cooking. The following "tastes" have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough.

64. At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.

65. Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk.

66. Choose 1/2 cup of brown rice instead of 1 serving of frozen rice pilaf with green beans or 1 serving of frozen Oriental rice and vegetables.

67. Compliment your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup.

68. Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.

69. Pass on the second helping of mashed potatoes.

70. Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns.

71. Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You'll save 100 calories per slice.

72. Replace 8 sticks of regular chewing gum with sugar-free chewing gum.

73. Snack on a papaya instead of a bag of M&Ms.

74. Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry.

75. Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt.

76. Munch on 1 cup of frozen grapes instead of an ice cream sandwich.

77. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.

78. Replace 2 brownies with 2 fig bars.

79. Eat 2 meatballs instead of 4 with your spaghetti.

80. On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer.

81. Eat 1/2 cup of black beans instead of 3 ounces of roast beef.

82. Replace 1 1/2 tablespoons of I Can't Believe It's Not Butter spread with 1 1/2 tablespoons of Nucoa Smart Beat margarine.

83. Choose 1 serving of vegetarian lasagna instead of lasagna with meat.

84. Eat 2 Kellogg's Nutri-Grain bars instead of 2 Kellogg's Pop-Tarts.

85. Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing.

86. Replace 1 large flour tortilla with 1 six-inch corn tortilla.

87. Eat a turkey sandwich instead of a chicken salad sandwich.

88. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.

89. At Burger King, have a Whopper Jr. Sandwich with regular fries instead of a Whopper With Cheese Sandwich.

90. Order your Quarter Pounder without cheese.

91. At Jack in the Box, eat a regular taco instead of a super taco.

92. Fix 1 cup of turkey chili with beans rather than regular chili with no beans.

93. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.

94. Order a sandwich with barbecued chicken instead of barbecued pork.

95. Replace 1 cup of corn with 1 cup of carrots.

96. Reduce your helping of turkey stuffing from 1 cup to 2/3 cup.

97. Have a single scoop of ice cream instead of a double scoop.

98. Replace 2 ounces of corn chips with 2 ounces of SnackWell's wheat crackers.

99. Eat 1 hot dog at the baseball game instead of 2.

100. Shred 2 ounces of fat-free cheddar cheese on nachos instead of regular cheddar.

101. When making gravy, drain off the excess fat from meat juice using a fat strainer. 

"Losing weight can be as simple as cutting out a meatball here and an egg roll there."
Elizabeth Somer, M.A., R.D.

References:  Elizabeth Somer, M.A., R.D., is a nutritionist in private practice and editor of the Nutrition Report.  One of her valuable books is Nutrition for Women: The Complete Guide (New York) 

LOSS ADJUSTER TEE 

AWESOME TEE.