The No Diet Way to Lose Weight and Keep it off! by Meri Raffetto RD

Dinner: 8 oz steak and 2 cups mashed potatoes

Dessert: large bowl of ice-cream (1-2 cups)

Meal Makeover

Breakfast: bowl of oatmeal with blueberries, 1 cup low fat milk

Snack: apple, 1 oz peanuts

Lunch: (restaurant) turkey sandwich on whole grain bread with a bowl vegetable soup

Dinner: 3 oz steak (size of a deck of cards), 1 cup mashed potatoes, and a large salad w/1 TB vinaigrette dressing

Dessert: small bowl of frozen yogurt or sorbet (1/2- 1 cup)

The original meals were heavy in high fat foods, large in portion sizes, (beef, French fries, chips, and ice-cream) and low in fiber. The balance was off. By making these changes we saved approximately 800 calories while still enjoying steak, mashed potatoes, and dessert! Not to mention you get to eat more when you incorporate more plant based foods since they are much lower in calories. We also improved the nutrient content by adding more fiber/vitamins/minerals/and antioxidants with increased fruits, vegetables, and whole grains.

So, stop fad diets and start balancing your meals for lifelong weight loss!

© Meri Raffetto, 2004

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BIO:

Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed online weight management programs to help people get off of diets and get into way of life. For more information or to sign up for our free newsletter, visit www.reallivingnutrition.com.

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