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WAYS TO CUT
SWITCH UP YOUR DIET WITH THIS FOOD GUIDE— AND LOSE 30 POUNDS THIS YEAR BY DELIA HAMMOCK, M.S., R.D.

QUICK,
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RENEE COMET PHOTOGRAPHY, INC. / STOCKFOOD ; YLVA ERVALL / STUDIO D (2). SECOND ROW: YLVA ERVALL / STUDIO D (2); STEVE COHEN / FOODPIX /
TAKE THIS
EASY TEST

PHOTOGRAPHS, FROM LEF T, FIRST ROW: PAUL POPLIS / FOODPIX /JUPITERIMAGES; ENVISION / CORBIS; LEW ROBERTSON / STOCKFOOD ;
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PHOTOGRAPHS, CLOCKWISE FROM TOP: YLVA ERVALL / STUDIO D (2); RYAN MCVAY/ GET T YIMAGES; CIARAN GRIFFIN / GET T YIMAGES.
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JUPITERIMAGES; LEW ROBERTSON / STOCKFOOD ; YLVA ERVALL / STUDIO D ; JULIE TOY/ BOTANICA /JUPITERIMAGES.
INSTEAD OF TRY INSTEAD OF TRY INSTEAD OF TRY
.ZNgV[TYf R[\bTU aUNa¶` d_\[T . Y\a \S aVZR`  a strawberry a glass of porterhouse flank 20 peanut 20 regular
daiquiri white wine steak steak M&M’s M&M’s
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Cheddar on
2 tablespoons
goat cheese on
a sandwich
made with 2
a sandwich
made with 2
a 20-ounce
bottle of
water with
a daily
5 Triscuits 1 Wasa Crisp’n slices of regular slices of light Vitaminwater multivitamin pill

Wb`a V[ aVZR S\_ aUNa U\YVQNf ]N_af Crackerbread bread bread

116
SECOND ROW: YLVA ERVALL / STUDIO D (4) ; STEVEN MARK NEEDHAM / FOODPIX /JUPITERIMAGES; EISING FOODPHOTOGRAPHY/ STOCKFOOD. THIRD ROW: FOOD PIX /JUPITERIMAGES (2); SHRIMP: BURKE / TRIOLO PRODUCTION / FOODPIX /JUPITERIMAGES (2);

Little ways
TO LOSE BIG
Tips from two top diet docs:
PHOTOGRAPHS FROM LEF T, FIRST ROW: LINDA MOONEY/ FOODPIX /JUPITERIMAGES; RUST Y HILL / FOODPIX /JUPITERIMAGES; MARK THOMAS / FOODPIX /JUPITERIMAGES; CORBIS; YLVA ERVALL / STUDIO D ; MICROZOA / GET T YIMAGES.

INSTEAD OF TRY INSTEAD OF TRY INSTEAD OF TRY INSTEAD OF TRY INSTEAD OF TRY
Breakfast

Michael F. Roizen, M.D., and

Mehmet C. Oz, M.D., authors
a sandwich a sandwich cereal or yogurt cereal or yogurt Jamba Juice our smoothie Au Bon Pain Au Bon Pain ½ cup skim milk ½ cup skim milk
with egg, with egg, with a large with 8 Classics (visit goodhouse cinnamon scone cinnamon with ½ cup with ¾ cup of You On a Diet:
SAUCES: YLVA ERVALL / STUDIO D (2) ; JIM SCHERER PHOTOGRAPHY INC. / STOCKFOOD ; FOODPIX /JUPITERIMAGES. FOURTH ROW: PIXEL DUST/ BRAND X PICTURES /JUPITERIMAGES (2); YLVA ERVALL / STUDIO D (4).

cheese, and cheese, and banana strawberries Smoothie keeping.com for raisin bagel Grape-Nuts South Beach The Owner’s Manual
sausage bacon or grapes the recipe) Diet cereal for Waist Management.

Snack before
dinner (yep—ignore
Mom’s advice). The
secret is to eat foods
with “good fat” (like nuts
or avocado slices) 20 minutes
prior to a meal. That’s how long it
INSTEAD OF TRY INSTEAD OF TRY INSTEAD OF TRY INSTEAD OF TRY INSTEAD OF TRY takes your stomach to tell your
brain that you’re satisfied. Having
McDonald’s McDonald’s a can of New a can of a roast beef a roast beef a cup of a cup of a sandwich a sandwich
Lunch

just 65 calories (five walnuts or

Premium Cheeseburger England clam Manhattan clam sandwich with sandwich with Campbell’s hot Calcium grilled with grilled with
eight almonds) also stimulates
Crispy Chicken and Asian salad chowder chowder 4 teaspoons 3 teaspoons tomato soup Enriched 1 tablespoon butter-flavor
Ranch BLT (no dressing) mayo honey mustard made with milk V8 juice butter cooking spray production of cholecystokinin,
a hormone that slows your
stomach from emptying, so you
feel fuller longer.
FOOD IMAGES SOURCE /JOHN KELLY/ STOCKFOOD ; SKIP DEAN / STOCKFOOD. FOURTH ROW: YLVA ERVALL / STUDIO D (4).

Get moving after

PHOTOGRAPHS, FROM LEF T, FIRST ROW: YLVA ERVALL / STUDIO D (4); SECOND ROW: FOOD PIX /JUPITERIMAGES;

a big meal Resist the

FINLEY/ STOCKFOOD ; BISCHOF/ STOCKFOOD ; YLVA ERVALL / STUDIO D. THIRD ROW: YLVA ERVALL / STUDIO D (2);

temptation to snooze after you’ve

gorged on a huge feast. If you
stay awake a few hours longer
INSTEAD OF
INSTEAD OF TRY INSTEAD OF TRY INSTEAD OF TRY INSTEAD OF TRY INSTEAD OF TRY
and take a 20-minute walk, your
body will use some of the extra
Dinner

a cup of broccoli a cup of broccoli shrimp with shrimp with stir-fry with beef stir-fry with pasta with ¼ pasta with ¼ a side of a big baked
in cheese sauce sprinkled with 2 tablespoons 3 tablespoons scallops cup Buitoni cup Buitoni french fries potato with calories for energy instead of
2 teaspoons tartar sauce cocktail sauce Reduced Fat Alfredo sauce 2 tablespoons storing them as fat.
grated Parmesan Pesto with Basil sour cream

Don’t mistake thirst

for hunger That 3 p.m.
stomach pang may be your
body’s way of asking for a glass
of water, not a bag of chips. How
to tell the difference? When you
feel the urge to eat, start by
drinking a cup or two of H2O
INSTEAD OF TRY INSTEAD OF TRY INSTEAD OF TRY INSTEAD OF TRY INSTEAD OF TRY (or other zero-calorie drinks like
Dessert

a slice of a slice of a bowl of a Starbucks 2 handfuls of 2 handfuls of ¾ cup Häagen- ¾ cup Sharon’s 6 Hershey’s 15 chocolate
club soda or seltzer) and see how
pecan pie blueberry Starbucks Java Frappuccino regular tortilla baked tortilla Dazs Mango Mango Sorbet Kisses chips you feel in five minutes. If you’re
or lemon Chip Ice Cream Java Fudge Bar chips and ¼ cup chips with salsa Sorbet still hungry, grab a snack.
meringue pie guacamole
119