6. Use Benecol, Take Control, or Smart Balance instead of butter. These newly developed soft food spreads contain heart-healthy plant stanols. Just 2 tablespoons daily can significantly lower your total cholesterol level.
7. Have lunch for breakfast. Instead of butter or cream cheese, top your morning (whole wheat) toast with 2 tablespoons tuna prepared with low-fat mayonnaise. The tuna is a great source of omega-3 fatty acids and an excellent source of energy-boosting protein. For the same healthy boost with a bit of variety, try lox or canned or smoked salmon (they also seem to go better at breakfast).
8. Sprinkle a whole wheat burrito with 2 ounces grated, low-fat cheddar cheese and broil for 3 minutes. While it’s cooking, peel and eat an orange for valuable vitamin C. In this one small, quick meal, you’re getting vitamin C and other antioxidants, calcium, fiber, and enough appetite-satisfying protein to sustain you for hours.
9. Make your own granola. Most store-bought brands are filled with sugar and fat. To make your own, mix 2 cups rolled oats with 1 cup dried fruits and seeds and a little brown sugar. Toast 3-5 minutes in a warm oven and store in an airtight container. Not interested in do-it-yourself? There are a few store-bought brands with reasonable sugar and fat levels, including Nature’s Path and Familia.
10. Pour a bowlful of Kashi GOLEAN Crunch! With 10 grams of fiber, it will put you well on your way to the 25-30 grams of fiber you should be eating every day. Plus, studies find that people who regularly start their day with a bowl of cold cereal get more fiber and calcium, but less fat, than those who breakfast on other foods. Another study found that people who ate two bowlfuls of high-fiber cereal every day spontaneously cut the amount of fat they ate by 10 percent. Don’t like Kashi? Other high-fiber cereals include Raisin Bran, Multi-Bran Chex and Wheat ‘N Bran Spoon Size (8 grams), Kellogg’s All-Bran Original (10 grams), and General Mills Fiber One (14 grams).