Fish is lower in calories and higher in protein and nutrients than beef. And pound for pound, lean cuts of meat contain more vitamins and protein than fattier cuts.

Cut down on sugar! Eating it creates an unnatural desire for more. That quick burst of energy you may feel is phony. Almost immediately the body’s own blood sugar is lowered and your energy is lower than before. Eat fruit instead. An apple is much more filling than a candy bar. And it takes more calories to chew and digest celery than there are in it!

To get the most vitamins and minerals from fruits and vegetables, buy in small amounts and eat soon. Quick use assures the highest quality and maximum benefits. Cook in a small amount of water and reuse the water. It contains many of the water-soluble vitamins extracted during cooking. You can rewarm leftover vegetables in this water or use it in soups, gravies, sauces or molded salads. The water from canned vegetables is also full of vitamins and can be used in the same ways.

Following are 2 recipes that will save you a lot of calories every week:

Mock Sour Cream

Mix well in a blender: 1 cup cottage cheese, 1 tablespoon lemon juice, 1 tablespoon skim milk and a dash of salt. Makes 1 cup and saves 12 calories per tablespoon.

Mayonnaise

In a blender, mix: 1 teaspoon lemon juice, 1 raw egg yolk, 1 teaspoon mustard, 2 small diced shallots, a pinch of salt and a pinch of white pepper. Crumble 2 hard cooked egg yolks into the container and blend until smooth. Fold egg mixture into ½ cup low fat yogurt and refrigerate. Makes ¾ cup at only 21 calories per tablespoon.

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