Calories   We use Calories to breathe, eat, sleep, work, and play. Our bodies need Calories to pump blood and keep our hearts beating.     ○ The majority of those Calories come from the food and liquids we consume.   ○ Calories is the name we give to the units of energy we need to get through our day.   ○ Cutting Calories is advisable only when we consume more than we need.   ○ When cutting Calories, we have to be sure not to cut nutrient rich foods.   ○ We can easily cut Calories, eat nutrient dense foods, and remain very healthy.   ○ We can easily cut Calories, eat less nutrient dense foods and empty Calories, and become unhealthy.   Quantity and Portion Size matter but quality matters more. ○ The choice is ours. Managing Portion Size   Start with smaller portions. Eat small every three to four hours. You may just be thirsty, try a glass of water.

○ Use low fat dairy instead of whole   ○ Avoid sweetened fruit cups. Eat a fresh fruit   ○ Broil or grill meat and fish instead of frying   ○ Steam vegetables instead of sautéing   ○ Have a slice of dried fruit instead of candy   ○ Have a few figs and dates   ○ Remove the skin from chicken and turkey   ○ Poach eggs instead of frying   ○ Sprinkle home made bread crumbs over meat and vegetables instead of dipping them in batter   ○ Use olive oil non-stick spray instead of butter or margarine   ○ Use one tablespoon of peanut butter instead of two or more   ○ Avoid fatty meats on pizza. Top it with veggies and cheese sprinkles   ○ Avoid corn syrup and sugar syrup   ○ Slice oranges and lemons in water instead of drinking glasses of fruit juice   ○ Avoid creamy salad dressing. A drop of oil and vinegar or lemon works   ○ Drink a smoothie in the morning with a bowl of cereal instead of two bowls of cereal   ○ Make a lightly cheese sprinkled vegetable pasta instead of cheese pasta