4 / 16
Every calorie counts
Tuesday
BREAKFAST
Grab a yogurt
not a fast-food
breakfast sandwich
Avoiding the drive-through
calories saved
DINNER
Forgo the cheesy topping
to your casserole
Omitting the cheddar
calories per serving
EXERCISE
A brisk after-dinner walk
minutes
calories burned
Wednesday
BREAKFAST
Order your medium latte
with nonfat instead of
whole milk
Switching to nonfat
calories saved
LUNCH
Pick the small fries instead
of the supersized serving
Exercising portion control
calories saved
EXERCISE
Zumba® class
hour
calories burned
Friday
BREAKFAST
Go for a banana instead
of banana bread
Trying the whole food
calories saved
DINNER
Order veggie instead of
meat-lover’s pizza
Deleting the meat
calories saved
Thursday
LUNCH
Trade that bag of
microwave popcorn for a
diet frozen meal
Working-through-lunch
quick swap
calories saved
SNACK
Exchange two chocolate
chip cookies for an orange
Smart snacking
calories saved
DINNER
Choose spaghetti with
tomato sauce instead of
fettuccine Alfredo
Serving pasta sans cream
calories saved
Sunday
BRUNCH
Instead of the whole
Benedict eat only
the eggs
Keeping thempoached and
leavingoff theCanadian bacon
and hollandaise sauce
calories saved
EXERCISE
Afternoon bike ride
minutes
calories burned
DINNER
Replace buttery mashed
potatoes with steamed
or roasted carrots
Serving a fat-free side
calories saved
Monday
LUNCH
Swap a -ounce cola
for water
Skipping the soda
calories saved
EXERCISE
A walk with a co-worker
minutes
calories burned
DINNER
Substitute cups of
vegetable soup with
pasta for beef stew
Making it a meatless Monday
calories saved
Want to lose a pound this week? You’ll need to cut about
calories
Thankfully simple swaps can add up Here are a few suggestions paired
with exercise to show you how to do it
4
Methodist Richardson Medical Center
•
Summer 2015
TO YOUR HEALTH