Right Food Choices

Here are suggestions to help you make the right choice without sacrificing the satisfaction that eating provides.

1. Choose white meat. A six-ounce portion (about the size of a deck of cards) of white meat turkey without skin has 230 calories, while a mixed portion of white and dark meat with skin has about 345 calories.
2. Limit rolls and butter. An average roll has 80-85 calories. Add butter, and you’re eating 120 calories instead.
3. Eat steamed rather than buttered vegetables. Buttered vegetables have about twice as many calories per cup as steamed vegetables. Even cutting back on the amount of butter you use on vegetables can be significant. Remember that every tablespoon of butter adds about 100 calories to a dish. Lemon juice or low-fat salad dressings are alternative ways to top vegetables if you’re craving a sauce.
4. Water packed tuna instead of oil packed tuna. Between the two variants of canned fish, the tuna in brine is a top choice for us. Although both contain omega-3 fatty acids, a 3-oz tuna in oil contains 7 grams of fat and 165 calories, while the tuna in brine version contains 1 gram of fat and 135 calories.
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