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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Ever wonder what calorie means? Is calorie bad? How about the so-called “empty” calories? Here’s the deal on this obesity-related word:

Calorie measures the energy value in foods and how much the body needs. The calorie value may be derived from Carbohydrate, Protein and Fat. The calories in these foods help us with our daily activities, both voluntary such as walking, talking, exercising etc. and involuntary body processes (breathing, blood circulation, etc.). So it is not true that calorie is bad. It only becomes the culprit for weight gain if there is an imbalance between the food intake and the expenditure. This only happens when we eat too much and skip our gym day.

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Biologically, our bodies are armed with a weapon against stress: your immune cells. However, there comes a time that you body’s “soldiers” take a beating. A study showed that grabbing a bit of your de-stressant can help generate more immune cells and help your nerves to relax. Here’s a list of food that could help you prevent a bad day.

1. Soup. That hot, steamy bowl of your favorite soup is always tops when it comes to sipping the stress away. Not only does that heat and aroma calm your nerves, ingredients like tomatoes, green pepper, garlic, and olive oil contain anti-oxidants, and are rich in Vitamin C to keep you stress-free.

2. Mint. More than giving you a fresh breath, mint also has anti-stress qualities that make it a handy emergency pck. It eases cramps and helps ward off indigestion. Mint is an antispasmodic so it relaxes  the muscle, which combats stiffness and aches.

3. Chamomile Tea. Tea has always been on the top half of everyone’s relaxing-food-list. This should be credited to the major amino acid content of tea leaves which is called L-theanine. L-theanine is a unique preparation for reducing stress and anxiety. It is said to contain two flavonoids called apigenin and chrysin, which are both said to have sedative effects.

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Remember the time you came from work, exhausted after a rough day, and who should you bump into but your ex with his newest cash? Yeah well, life’s like that. After a few hours of whining, your best bud comes over to bring you not only comforting words but comfort foods and you feel lucky indeed But then, comfort foods bring with them extra pounds. Now we wouldn’t want that, would we?

Comfort food is any food or drink to which one habitually turns for temporary respite, security, or special reward. The reasons that something becomes a comfort food are diverse but include the food’s familiarity, simplicity, and/or pleasant associations. We’ve all had experienced turning to food for comfort and consolation. But a majority of comfort foods are made up of carbohydrates that come from sugar, rice, and everything that isn’t nice. For others, comfort foods may mean something fatty and salty. But whether they’re sweet or salty, they are actually notorious for making you gain weight.

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Sugar-free desserts

The best thing you can do for yourself is cut down on sugar. Not only does it pack in the pounds, research shows that sugar can hamper the immune system, increase risk for yeast and bacteria infections, and leads to a chromium deficiency (chromium regulates the blood sugar).

But it’s hard to say no to dessert, or the occasional cravings for something sweet. Reach for a healthier option: Murray Sugar Free. You can get your favorite treats — chocolate chip cookies, creme sandwich cookies, and vanilla wafers — withoutthe sugar overload. Murray is available at leading supermarkets.

Low-calorie snacks

Instead of reaching for a bag of chips — full of salt, fat, and empty calories that immediately land on your hips — satisfy your craving for something crunchy with popcorn. For almost 4,000 years, people have enjoyed this low-calorie, high-fiber treat. It’s good for the heart and helps reduce the risk of colon cancer. It’s also twice as filling as candy bars and peanuts, so you eat less but still feel satisfied. Popcorn has also been given the stamp of approval by the National Cancer Institute, the American Dental Association, and the American Dietetic Association.

We recommend Orville Redenbacher popcorn. Light, fluffy, and tender, it’s made of 100% whole grains and has zero grams of trans fat per serving. It also leaves the fewest unpopped kernels. Choose fro these variants: Movie Theater Butter, Butter, Butter Light, Smart Pop! 94% Fat Free, Kettle Korn. This is available at leading supermarkets.

Load up on wheat

Wheat breads are high in nutrients and fiber, and are cited by diet experts as a more calorie-friendly alternative to regular white breads. Wheat breads also have a delicious nutty flavor and are packed with energy. The question is, will kids eat them? Yes, with these tips from US Wheats Associates:

• Variety is the “slice” of life. Kids easily get tired of the same sandwich. Alternate different kids of breads.
• Cut sandwiches into different shapes (you can even use cookie cutters). Try making bacon smileys or cheesy eyes (use mayonnaise to attach).
• Combine different healthy fillings such as chicken strip, bacon bits, fisk flakes, tomatoes, mushrooms, peppers, onions, basil leaves, or dried and fresh fruits. These combinations put color into sandwiches and introduce them into different flavors.
• If you have leftover sweet breads, turn it into a yummy pudding sandwich by crushing and combining with milk. Use jams and choco spread as a filling.