Ridiculously Easy Sweet and Spicy Snack Mix

Ready in a snap, this distinctive blend of spices, savory crunchies and sweet chewy raisins makes a pretty darn good combo - brought it to a poker night hosted by my good friends Justin and Maria last week, and it was a hit. Mix it up, grab a handful and enjoy!

4 cups popped popcorn (I used Orville Redenbacher’s Smart Pop)
1 cup nuts (cashews, peanuts work best)
1 cup whole wheat pretzels, crushed
½ cup raisins
½-1 teaspoon ground cumin
½-1 teaspoon curry powder

Put the first four ingredients in a bowl, sprinkle with the curry and cumin powers, mix well and serve. Store in an airtight container.

Makes about 6 cups, 12 servings

Serving size: ½ cup Calories 96 Protein 3 g Carb 11 g Fiber 1.4 g Sugars 6 g Fat 5 g saturated fat <1 g Sodium 101 mg

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Ken’s Vegetarian Chili for Champions (or those who wish they were champions…)

My husband Ken is the best chili maker I know. In the winter he cooks up a batch or two, which I always am happy to grab a spoon and dig into. Full of vegetables and beans, with just the right amount of spices, this chili is warm, hearty and filling- but has minimal fat! We consider it a mandatory dish to make during football season. It’s a fantastic celebratory meal after your team’s quarterback throws that winning touchdown pass like a bullet into the end zone or the their kicker nails the needed field goal to clinch the game. Or, it can also be great comfort food to drown your sorrows in after a tragic loss like a last minute turnover leading to a touchdown by your team’s bitter rival. And hey, even if you hate football, you will still love a bowl of this anytime-promise!

Ingredients:

One 28 ounce can of crushed tomatoes
Two 15 ounce cans of black beans, rinsed well
One 15 ounce can of kidney beans, rinsed well
3 1/2 cups of sliced crimini mushrooms
2 ½ cups of shredded carrots
2 cups of yellow squash cubed (about 2 small squash)
2 cups chopped onion (1 large onion)
1 cup chopped red pepper (1 medium)
1 cup chopped yellow pepper (1 medium)
1 cup chopped orange pepper (1 medium)
1 cup Anaheim chili peppers, finely diced (about 2 medium)
3 tablespoons chili powder
1 tablespoon paprika
1 teaspoon crushed garlic
2 teaspoons salt
nonfat sour cream or plain yogurt (optional, for garnish)
low fat shredded cheddar cheese (optional, for garnish, *use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
chopped chives (optional, for garnish)

Directions

Wash and prepare all the vegetables, rinse the beans and add them all plus the canned tomatoes into a large pot. Place on high heat for 15 minutes uncovered, stirring occasionally. (It will look like a lot of veggies/beans with little liquid, but it will cook down so do not worry!) Add the spices, garlic and salt and continue on medium-high heat uncovered for another 15 minutes, stirring occasionally. Then reduce to low heat, cover and simmer, stirring occasionally until vegetables are tender (about 30 minutes). Serve garnished with a dollop of nonfat sour cream or yogurt, sprinkled with low fat shredded cheddar cheese and chopped chives for a real treat.

Variations:

If you are a die hard carnivore, then you can add ground turkey or chicken and still keep it healthy and if you re watching sodium omit the 2 teaspoons of salt and use low sodium canned tomatoes and beans

Makes 12 cups, twelve servings

Serving size: 1 cup (not including toppings/garnish) Calories 160 Protein 9 g Carb 33 g Fiber 9 g Sugars 7 g Fat 1 g saturated fat 0 g Sodium 750 mg

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Sesame’d Noodle and Veggie Stir Fry

This is a fairly quick and easy stir fry to prepare, filled with all kinds of colorful veggies, the crunch of nuts and a hint of rich sesame oil.

Ingredients:

4 oz of soba noodles or whole wheat spaghetti
1 cup diced onion (about 1 medium)
1 cup diced celery (a couple stalks)
2 cups chopped mushrooms
1 cup chopped bell peppers yellow, orange or red (about 1 whole pepper)
1 cup cubed egg plant (1 small or ½ of a large)
1 cup snap peas or pea pods
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)
½ teaspoon crushed garlic or a few cloves diced
½ cup chopped fresh basil
¼ cup chopped nuts (peanuts or cashews)
1 tablespoon sesame oil
soy sauce and crushed red pepper flakes (optional for serving)

Directions:

Wash, cut and measure all of the vegetables and chop up the nuts (or you can put the 1/4 cup in a baggie, seal it and crush them). Begin cooking noodles according to their package directions.
As the noodles are cooking, put all the veggies in a separate large skillet, wok or flat saucepan sprayed with ICB or olive oil sprayer (or drizzled with 1 teaspoon olive oil), put on medium to high heat and sauté, stirring constantly. Add the crushed garlic after about 5 minutes as the veggies begin to soften and occasionally spray with more ICB or the olive oil sprayer to keep them from sticking to the pan. Cook for another 5 minutes or until they are slightly tender and remove from heat. Once the noodles are done, pour them into a strainer to dry and then add them into the pan with the veggies. Return to medium heat, add the tablespoon of sesame oil, chopped nuts and the basil and stir well to coat/mix and until warm, about 3-5 minutes.

Serve with soy sauce and crushed red pepper if you like.

Variations and notes:

If you don’t like one or more of the above vegetables you can substitute a cup of another chopped vegetable of your choice (broccoli, carrots, water chestnuts etc) – just make sure you have 6 cups of raw veggies total.

Two ounces of dry long pasta bunched up in your hand, such as spaghetti, thin spaghetti, linguine or vermicelli, is about the same size as the diameter of a quarter. Two ounces of dry pasta yields about 1 cup of cooked pasta. You will need twice that amount this recipe.

Makes 6 cups, six servings

Serving size 1 cup: Calories 229 Protein 6 g Carb 26 g Fiber 5 g Sugars 6 g Fat 8 g Saturated fat <1 g Sodium 66 mg (not including soy sauce!)

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Grilled Pear and Toasted Walnut Salad tossed in Honey Dijon Herbs de Provence Vinaigrette

I know, this title’s quite a mouthful and sounds so Tres magnifique- ultra-fancyish but this salad is actually very simple. I had my first taste of herbs de Provence (“a mixture of dried herbs from Provence, France invented in the 1970s”-according to Wikipedia) this past Christmas Eve over at a long time family friend (and my namesake) Marie’s house. They sure livened up grilled potatoes fantastically and I was anxious to try the herbs in a recipe of my own. Just a pinch adds a unique bit of flavor to the light honey Dijon dressing served over the slightly warmed, sweet grilled pears and crunchy walnuts in this winter salad.

Salad

Ingredients:

2 medium pears (d’ Anjou, Bosc both work well)
2.5 ounces salad greens, about 5 lightly packed cups (field greens or baby lettuce mix suggested)
2 tablespoons chopped walnuts
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)

Directions:

Put the lettuce in a large salad bowl and chill in the fridge while preparing the pears and the dressing. Cut the pears vertically into ¼ inch wedges and put in a medium pan sprayed with ICB or olive oil- lightly drizzled or sprayed on to the pan using the olive oil sprayer, and put on high heat. Warm the slices until they are lightly browned, about 5-8 minutes each side. Remove the pears from the pan and set aside. Throw the walnuts in the pan just used to cook the pears and toast for a few minutes on high heat. Put the pears and the nuts over the salad greens and then toss well with the dressing (recipe listed below).

Dressing

Ingredients:

2 tablespoons white balsamic vinegar
2 teaspoons oil
3 teaspoons Dijon mustard (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
2 teaspoons honey
3 tablespoons water
½ teaspoon herbs de Provence

Directions:

Put all of the above listed ingredients into a small bowl and whisk until mixed well. Toss with the salad greens and serve, or refrigerate in an airtight container if it will not be used immediately.

Makes about 5 cups, four servings

Serving size: 1 + 1/4 cups salad (tossed with dressing) Calories 130 Protein 1g Carb 17 g Fiber 2 g Sugars 11g Fat 6.5 g saturated fat <1 g Sodium 74 mg

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Creative Crepes for breakfast, lunch, dinner, entertaining…you name it!

This basic recipe for crepes can be used in a variety of ways, and take on many different flavors depending on what you put in them. A few ideas for suggested fillings are listed below and I’ll try to post some more ideas in the future.

Whole Wheat Crepes

Ingredients:

1/2 c whole wheat flour
1/4 c egg substitute (such as Egg Beaters®)
3/4 cup low fat milk
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)

Directions:

Measure 1/2 cup flour into small bowl. Make a well in the middle of the flour and pour in the egg substitute. Start adding milk while whisking briskly to a smooth, thin consistency. Let stand for 5 minutes.

While you are waiting, get out a plate to put the finished crepes on and some paper towels to put in between each made crepe as you stack them. Spray a medium size pan with ICB spray or olive oil sprayer and put on high heat for 2-3 minutes, then spray again with one more coating before starting the first crepe.



Take a 1/4 c measure cup to scoop out the batter and pour into a small circle in center of the pan, very quickly rock/swirl the pan in a circular motion holding a few inches above the heat to get the batter to thinly coat the pan. Then put it back on the burner.





The crepe should look like a super thin pancake. When the edges start to curl up (about 1-2 min) use a large spatula to flip the crepe over. Heat about a minute on the second side (until very lightly browned). Remove from pan and place on plate. Cover with paper towel. Repeat these steps for each crepe. Note: as the pan gets hotter the crepes will start cooking faster and may take as little as 30 seconds on each side. Always spray a new coat of ICB/olive oil before making the next crepe. Be sure to put one paper towel ( or a piece of paper towel) in between each crepe as you are stacking them to keep them from sticking together.


You can make the crepes ahead of time and keep in a zip lock or sealed container in the refrigerator to reheat with filling in them later. Or you can put the crepes aside for a few minutes while you make some fillings.

Variation:

If the whole wheat flour is a deal breaker, you can use white flour and the crepes will lose the whole grains but still be low in fat…

Makes 5-6 crepes ( about 5-6 inches diameter), 5-6 servings

Serving size : 1 crepe: Calories 66 Protein 4 g Carb 10 g Fiber 1.2 g Sugars 0 g Fat <1g Saturated fat <1 g Sodium 40 mg

Ideas for fillings:

Savory Spinach, Mushroom and Onion Filling with Creamy Dijon Basil Sauce



Sauce:

Ingredients:

2 tablespoons finely chopped fresh basil
2 tablespoons grainy Dijon mustard
½ cup low fat (2 %) milk

Put the chopped basil, Dijon mustard and milk in a blender for about 1-2 minutes on high speed until uniformly blended. Serve immediately when you finish the filled crepes, otherwise put in the fridge if it will not be used right away.

Makes about ½ cup, 4 servings

Serving size : 2 Tablespoons: Calories 23 Protein 3 g Carb 3 g Fiber 0 g Sugars 1 g Fat < 1g Saturated fat <1 g Sodium 191 mg

Filling:

Ingredients:

2 cups chopped fresh spinach (rinsed well before chopping)
¼ cup white onion, diced
1 cup crimini or button mushrooms, chopped
1/4 teaspoon crushed garlic or ½ clove diced
2 slices low fat cheese (Jarlsberg light or light provolone recommended)
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)

Directions:

Sauté the diced onion and garlic until almost brown in a pan sprayed with ICB or with olive oil sprayer (or a teaspoon of olive oil). Add the chopped mushrooms and sauté until browned, then add 2 cups of raw spinach and cover 1-2 minutes until spinach is soft. Remove from heat and set aside. Spray a clean pan (or wipe clean the one you just used to make the filling) with ICB or the olive oil sprayer (or a teaspoon of olive oil) and heat on high. Cut the two pieces of light cheese in half. Put four crepes in the pan and layer one of the cheese halves on one side of each crepe. Then divide the spinach/mushroom mixture between the four crepes, putting it on top of the cheese.



Fold the other side of each crepe over to close and heat about two minutes on each side. Note: if you use a smaller pan, cook two crepes at a time instead of four.



Makes enough for 4 small crepes

Serving size: 1/4 mixture (filling only) Calories 45 Protein 5 g Carb 3.5 g Fiber <1 g Sugars 2g Fat 2 g saturated fat <1 g Sodium 63 mg


Sweet Caramel Apple Dessert Crepes



Ingredients:

2 small gala apples, chopped
2 tablespoons of brown sugar,
ICB spray or 1 teaspoon light butter/margarine
fat free caramel sauce (such as Smuckers)
8 pecan halves, finely chopped (optional, for garnish)

Directions

Spray a small pan with ICB spray or coat with 1 teaspoon light margarine on medium-high heat. Put in the apple and sprinkle the brown sugar over it and sauté until soft, then set aside. Clean the pan or use a fresh one sprayed with ICB (or cooking spray). Place four crepes in the pan. Divide the apple mixture between the four crepes, placing it on one side of each crepe and fold the over to close.



Heat for two minutes on each side. Drizzle fat free caramel sauce (such as Smuckers) over each crepe. If desired, garnish with pecan pieces. Note: if you use a smaller pan, cook two crepes at a time instead of four.

Makes enough for 4 crepes

Serving size: 1/4 mixture (filling only) Calories 94 Protein 0.5 g Carbs 16 g Fiber 1.5 g Sugars 13g Fat 3.5 saturated fat 0 g Sodium 22 mg

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The BAD/BETTER/BEST of Foods Challenge Starts NOW!

“The BAD/BETTER/BEST of Foods Challenge” is a little segment I created that is dedicated to providing a glimpse into the many differences there are not only between foods, but also WITHIN a same food category itself. Check out these comparisons of a particular food: varieties, forms, brands, methods of preparation, etc… all with health in mind. Not all foods are created equal, even those in the same family!



The BAD/BETTER/BEST of Foods Challenge Post # 1:

POTATOES

BAD – white potatoes: peeled/no skin and boiled, mashed, fried or scalloped.

Peeling a potato will decrease its fiber by 50%! Throw that peeled potato into a pot of boiling water and a lot of nutrients, like magnesium, potassium and iron, are lost as they are pulled out into the water. The only things gained are a lot of fat and calories when peeled potatoes are used to make mashed and scalloped potatoes as well as fries, because often oil, butter, milk and cheese are used in the preparation.

BETTER- Baked Potato with the skin

Keeping the skin on the potato will double the fiber- a medium baked potato can have up to 4-5 grams of fiber vs. 2 grams in a peeled. Baking it with the skin on also saves its nutrients, such as potassium and vitamin C, and ensures that no additional fat and calories are added. To bring in even more vitamins, minerals and fiber without increasing the calories too much, try adding veggies with the potato, such as topping with salsa or broccoli. Or try my recipe for skillet potatoes, which has plenty of vegetables and is a nice way to ramp up the nutrition in white potatoes.

BEST- Baked Sweet Potato with the skin

Not only does a baked sweet potato have the most fiber of all the potatoes, it also tops the charts in the nutrients sector because it is a fantastic source of the antioxidant Vitamin A, as well as a bunch of other vitamins and minerals like vitamin C, B6, riboflavin, copper, folate and magnesium. To make the most out of this nutritional heavyweight, bake it with the skin on to retain its nutrients without adding any fat. A baked sweet potato alone has been ranked one of the healthiest foods out there. Use leftover baked sweet potatoes in the skillet potatoes recipe to give them even more of a nutritional boost.

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Pizza For One

Ever since I can remember, Sunday night is always pizza night at my parents. Over the years the source of Sunday night pizza has changed many times, coming from a variety of local pizzerias and now the latest supplier is my father, who now actually makes it at home. In the spirit of being my father’s daughter I decided to create a recipe of my own. This is a quick and easy low calorie vegetarian mini pizza you can make for yourself, or just double the recipe if you have a date!

Ingredients:

½ chopped raw mushrooms
½ cup chopped raw spinach or ¼ cup broccoli
½ cup artichokes (canned) rinsed and diced
1 tablespoon chopped kalamata or black olives
1/8-1/4 teaspoon crushed garlic, or ¼ to ½ clove, chopped
1 whole wheat pita bread
¼ cup marinara sauce (I used Trader Joes Traditional Marinara Sauce)
1/4 cup cheese (light mozzarella, freshly shredded parmesan, crumbled goat or a combo)
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)
1 tablespoon chopped fresh basil (optional)

Directions:

Preheat oven to 350 degrees. Spray a small pan with ICB or olive oil sprayer (or drizzle with 1 teaspoon olive oil) and add the garlic and chopped veggies. Sauté just a few minutes to soften until just before brown. Spread the 1/4 cup sauce on the pita bread, add the sautéed veggies (and basil) and then sprinkle it with the cheese. Place the pita on a baking sheet sprayed with olive oil or cooking spray and bake at 350 degrees for about 15 minutes or until crust is lightly browned/crispy.

Variations:

If you are watching sodium you can use low sodium tomato sauce and cheese and if you want to lower the carb, use a low carbohydrate pita like the Alternative Pita Bread™

Makes one serving

Serving size: 1 whole pizza (using low fat cheese) Calories 333 Protein 20 g Carb 52 g Fiber 12 g Sugars 4 g Fat 7.5 g saturated fat 3 g Sodium 972 mg

Serving size: 1 whole pizza (using regular cheese) Calories 370 Protein 20 g Carb 53 g Fiber 12 g Sugars 7 g Fat 11 g saturated fat 5 g Sodium 930 mg

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Two Different Soups, One Great Garnish

Butternut Squash and Apple Soup with Parmesan Croutons

This smooth and slightly sweet soup pairs well with the savory crunch of the croutons.

The Soup

Ingredients:

3 cups mashed butternut squash
(about 1 medium squash-will need to cook it prior to making soup)
1/2 cup diced shallots
3/4 cup chopped gala apples (about 1 small apple)
Two 14 ounce cans vegetable or chicken broth
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)
salt and pepper to taste

Directions:

First, cook the butternut squash until tender. This is best done by baking the whole squash (after piercing a few times with a knife) in a 350 degree oven until soft, about an hour. Let the squash cool and then scoop out the seeds and discard. Remove the squash away from peel and set aside in a dish. Put the minced shallots and diced apple into a medium pot sprayed with ICB or olive oil sprayer (or drizzled with 1 teaspoon of olive oil) and sauté until tender. Add the squash and broth and bring to a boil, then simmer on medium heat for about 10 minutes. Remove from heat and carefully transfer the soup into a blender. If you have a smaller blender do this in batches, instead of blending the entire amount at one time. Add only one fourth to one half of the mixture at a time (you can put the other half in a large bowl.)

**A note about blending hot liquids: in order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top, which will allow air to escape more gently. Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top.

Blend in batches on low speed for about a minute, until a smooth consistency is reached. Put all of the finished blended mixture back in the saucepan and warm on low heat for 5 -10 minutes, stirring frequently (to prevent the thick soup from spattering.)

Variation: to reduce sodium content you can use low sodium chicken broth

Makes 6 cups, four servings
Serving size: 1 1/2 cups Calories 110 Protein 4 g Carb 25 g Fiber 6 g Sugars 3 g Fat 1 g saturated fat 0 g Sodium 820 mg

Croutons

Ingredients:

2 slices whole grain bread ( I used oroweat double fiber brand)
2 tablespoons finely grated parmesan cheese
ICB spray or olive oil sprayer or cooking spray

Directions:

Preheat oven to 350 degrees
Line a small baking sheet with tin foil (or spray it with cooking spray) Cut the bread into small (about ½ inch) cubes and spray them lightly with ICB or olive oil sprayer. Bake for 5-10 minutes on one side (until lightly browned), turn over and bake for another 5 -10 minutes. Then sprinkle the parmesan cheese over them and bake for another 5-10 minutes, until cheese is lightly browned. Remove form oven and add salt to taste if desired. Keep in an airtight container in the fridge if they will not be used immediately.

Makes 1 cup, 4 four servings

Serving size: ¼ of mixture (croutons only) Calories 60 Protein 1.5 g Carb 8 g Fiber 3 g Sugars

Rustic Vegetable Soup

My husband and I consider this soup great comfort food, nice for when you are under the weather, or just want to warm up and feel good. It is perfect thing to make if you have “gone off the wagon” with respect to watching your diet, as it is low in calories but high if fiber and very filling. No fancy herbs and spices in this soup, just the goodness of the veggies and turkey bacon which gives it a smoky flavor. You can sprinkle with parmesan cheese as a garnish or even better- the parmesan crouton recipe (listed above) makes a great topping.

Ingredients:

2 slices turkey bacon, diced (I used Jennie O brand)
1 cup chopped celery
1 cup chopped onion
1 cup sliced carrots
1 cup quartered Brussels sprouts
2 cups chopped broccoli
2 cups chopped crimini mushrooms
1 cup chopped yellow squash
Four 14 ounce cans of vegetable or chicken broth
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)

Directions:

Put the turkey bacon, onions, carrots and celery into large sized pot sprayed with ICB or olive oil sprayer (or 1 teaspoon olive oil) and sauté until just before tender (about 5-10 minutes). Put in the rest of the veggies and broth and bring to a light boil. Reduce to low heat and simmer until the veggies are tender, about 15 to 20 minutes.

Variations:

If you are watching your sodium you can use low sodium chicken broth in place of regular and if you are not a fan of one of the veggies in the recipe, sub in a cup or two of another such as cauliflower, green beans, spinach etc.. Vegetarians can use soy bacon instead of turkey.

Makes 10 cups, five servings

Serving size: 2 cups Calories 99 Protein 6 g Carb 18 g Fiber 5 g Sugars 6 g Fat 1.5 g saturated fat 0 g Sodium 815 mg (not counting any cheese or crouton garnish)

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New Years = time for a new weight…. but wait!.....

Trimming down is a popular New Year’s resolution and common calorie levels recommended for weight loss diets range from 1200- 1600 calories per day. (Individual needs will vary of course, depending on health background, age, sex activity levels etc- a perfect reason to consult with an experienced dietitian if you want to lose weight). What may be surprising is that many meals served in restaurants, sometimes even single items, can meet or exceed these levels alone! Imagine having one meal of prepared food that is the equivalent to what you should be eating in an entire day! Before you head out to your local eatery check out some interesting comparisons below:

Craving Mexican?
Chomp on a Grande quesadilla, oversized burrito or nachos with the works and it can easily add up to 1200-1500 calories, 60-80 grams fat, 80-100 grams carb and that doesn’t even include chips on the side!

Try healthier options like chicken or fish tacos, tortilla soup or a grilled chicken salad with salsa as the dressing and you will be in the figure friendlier range of 200-400 calories, 5-10 grams fat and 15- 30 grams carb. Having a side of black beans instead of rice or chips will add only 100-200 calories, 1-3 grams of fat, 15-30 grams carb, and as much as 8 grams of fiber!

Sitting down for a Chinese food meal?
Kung Pao Chicken, lo mein noodles or fried rice can be as much as 1200-1500 calories, 80-100 grams fat and 60-90 grams carb a plate!

Making the choice to have lettuce wraps or a Chinese chicken salad (wontons and dressing on the side), or steamed chicken/ fish with vegetables (sauce on the side) will be a more reasonable 200-500 calories, 3-10 grams of fat and 15-30 grams of carb.

Making way to mangia Italian?
Munching on various types pf pasta, or few slices of pizza and garlic bread easily amounts to 1200-1500 calories, 60-80 grams of fat and 90-120 grams of carb, if not more.

Having a grilled chicken salad or grilled chicken/fish with veggies (light on the oil) only leaves you taking in 300-500 calories, 5-12 grams of fat and 12-30 grams of carb. A cup of minestrone amounts to only 80-150 calories, 3-5 grams of fat and 12-24 grams of carb, with 3-5 grams of fiber too.

Heading to and ice cream shop? Want something sweet and frosty?
Gulp down a large milkshake or malt and you’ll swallow about 1200-1300 calories 30 grams of fat, 200 grams carb, and 187 grams of sugar!

Opt for a sugar free fudge bar [no sugar added] instead at only 40-50 calories, 0 grams fat and 13 grams carb or have a small soft serve nonfat frozen yogurt for 100 calories, 0 grams fat, 15-30 grams of carb.

*Note: specific restaurants are not listed as these are average listings taken form a variety of restaurants.

For more info and a complete guide to low-fat restaurant eating, click here

See examples of 1200 and 1600 calorie diets that actually include 3 whole meals and 3 snacks!

above image by

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