Back to Week 2

Add
Calories come from beverages as well as foods, but if you choose wisely, so can nutrients. Maximize your liquids by going with good-for-you picks. 

Serve green, black, or herbal tea; they're low in calories and benefit your health. If you're a coffee drinker, feel free to sip an occasional cup -- if you can drink it without tons of cream and sugar. If you crave soda with lunch, try mineral water instead, and add a splash of juice for flavor. 

Wine lovers can pour a glass of red (but not more than one) with dinner; it may even help your heart. And, of course, drink water throughout the day.

Beverage Recipes
Raspberry Rosehip Iced Tea
Spiced Pomegranate Sparkler
 

Daily Snack Idea:
Pretzel Sticks and Peanut Butter

Subtract
Avoid regular and diet soda and other drinks with high-fructose corn syrup and artificial sweeteners. Limit juice to one or two servings a day due to its high, albeit natural, sugar content. 

Keep Up
Stick with your food journal. 

Eat Consciously
Learn to appreciate food's sensory pleasures. Kathie Swift, R.D. and nutritionist, offers this exercise: Before you eat -- regardless of where you are -- take three deep, relaxing breaths. Smell the food. Then, while you're eating, put your fork down and rest your hands on your lap at least three times, taking another three relaxing breaths on each occasion. When you connect with food on a more sensory level, you get more out of it, says Swift, and will be satisfied with less.

Feed Your Senses