Healthy Choices.

[Buxtehude]

FYI. Hope this is the right place to post this...


THE TOP 10 HEALTHY FOODS FOR FLATTER ABS


1. Almonds

These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin
E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body
must have in order to produce energy, build and maintain muscle tissue, and regulate
blood sugar. "A stable blood-sugar level helps prevent cravings that can lead to overeating
and weight gain," says David Katz, MD, a professor at the Yale University School of
Medicine. But what makes almonds most interesting is their ability to block calories.
Research indicates that the composition of their cell walls may help reduce the absorption
of all of their fat, making them an extra-lean nut.

Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty
Altoids tin will hold your daily dose perfectly.

2. Eggs

You won't find a more perfect protein source. Eggs are highly respected by dietitians
because of their balance of essential amino acids (protein building blocks used by your
body to manufacture everything from muscle fibers to brain chemicals). We like them
because they keep our hands out of the cookie jar. Researchers at the Pennington
Biomedical Research Center found that when people ate eggs in the morning, they felt less
hungry throughout the day than when breakfast consisted of complex carbohydrates like
bagels. "The protein and fat in the egg may be contributing to the feeling of satiety," says
lead researcher Nikhil V. Dhurandhar, PhD.

Try for: One egg a day, unless you have high blood cholesterol, in which case you should
check with your doctor first. (One egg packs about 213 milligrams of cholesterol.)

3. Soy

Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly
versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a
spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal
replacement: A study from the Journal of the American College of Nutrition found that
overweight subjects who drank a soy milkbased meal replacement lost more weight than
those who consumed a traditional dairy-based diet drink.

Try for: Twenty-five grams of whole (not isolated) soy protein daily. A half cup of
steamed edamame contains about 130 calories and 11 grams of protein. Four ounces of
tofu (94 calories) contain 10 grams. Choose whole soy foods over products packed with
"isolated soy protein" -- the latter may not provide all the benefits of whole soybeans.

4. Apples

A 2003 study in the journal Nutrition found that overweight women who consumed three
apples or pears a day for three months lost more weight than their counterparts who were
fed a similar diet with oat cookies instead of fruits. "A large apple has five grams of fiber,
but it's also nearly 85 percent water, which helps you feel full," explains Elisa Zied, RD,
author of So What Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound
shown to help fight certain cancers, reduce cholesterol damage, and promote healthy
lungs.

Try for: An apple (or two) a day. A study published in the Journal of Agricultural and
Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had
the highest antioxidant activity.

5. Berries

Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say
that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb
from all the other stuff you put in your mouth. That's because fiber traps food particles
and shuttles them out of your system before they're fully digested. Berries (and other
fruits) are also high in antioxidants, which not only help protect you from chronic diseases
like cancer but may also help you get more results from your workouts. "Antioxidants
help improve blood flow, which can help muscles contract more efficiently," says Dr.
Katz.

Try for: At least half a cup daily, or about 30 calories' worth. Don't limit yourself to the
usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add
boysenberries, gooseberries, and black currants to the mix for excitement.

6. Leafy Greens

Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie
count definitely will. One cup of spinach contains only about 40 calories, while a cup of
broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement. Most
leafy greens are also a good source of calcium, an essential ingredient for muscle
contraction. In other words, they help fuel your workouts.

Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and
toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get
sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between
broccoli and Chinese kale.


7. Yogurt

People who get their calcium from yogurt rather than from other sources may lose more
weight around their midsection, according to a recent study published in the International
Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system
healthy, which translates into a lower incidence of gas, bloating, and constipation, which
can keep your tummy looking flat.

Try for: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt
that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra
fiber.

8. Veggie Soup

Researchers at Pennsylvania State University found that people who ate broth-based (or
low-fat cream-based) soups two times a day were more successful in losing weight than
those who ate the same amount of calories in snack food. Soup eaters also maintained, on
average, a total weight loss of 16 pounds after one year. "Plus, it's a simple way to get
your vegetables," says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics,
2001).

Try for: At least one cup of low-calorie, low-sodium vegetable soup every day.

9. Salmon

Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of
omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making
your metabolism more efficient, according to Kleiner. An Australian study showed that
overweight people who ate fish daily improved their glucose-insulin response. Translated,
this means that seafood may help slow digestion and prevent cravings. If that doesn't hook
you, consider this: Seafood is an excellent source of abs-friendly protein.

Try for: Two four-ounce servings per week. Wild salmon, though pricey, contains more
omega-3 fatty acids than farm-raised. (If it doesn't say wild, it's farm-raised.) If seafood's
not your thing, you can get your omega-3's from flaxseed (grind and sprinkle on your
cereal) or walnuts.

10. Quinoa

Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and
11 grams of protein per half cup. Cook it as you would any other grain (although some
brands require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like a
cross between whole-wheat couscous and short-grain brown rice.

Try for: At least one half-cup serving (a third of your whole-grain requirements) per day.
Try substituting AltiPlano Gold brand instant quinoa hot cereal (160 to 210 calories per
packet), in Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health-food
stores.

[laruemtt]

1. i love and eat all of these -

now you've gone and made me hungry! there is a health discussion forum on DU where this would probably fit better, but it is a good reminder for all of us. thanks for posting, and welcome to DU :hi:

[yorkiemommie1]

2. i eat all of these regularly

except the last , which i will try!

thanks!

[HarukaTheTrophyWife]

4. Quinoa is awesome.

It's good in tabouli. It's also much healthier than making it with wheat, which most people should be avoiding.

[Buxtehude]

10. What's tabouli.

okay, I'm gonna show my ignorance here. LOL

[HarukaTheTrophyWife]

15. It's kind of like a Middle Eastern grain salad.

It's really good, a good summer type food. It has a refreshing taste. Normally, it's made with bulgar wheat, but I prefer it with quinoa. Most people have some sort of wheat sensitivity, so it's really a good thing to cut back on.

Here's a recipe:
1 cup Bulgar wheat
2 cups Boiling water
2 Tomatoes -- finely diced
1 bunch Green onions -- sliced
3 tablespoons Fresh mint -- chopped
2 cups Fresh parsley -- chopped
1/2 cup Fresh lemon juice
1/4 cup Olive oil
Black pepper to taste

1. Place uncooked bulgar in a bowl; pour in water over it and let it soak one hour (stir occasionally)
2.Drain well in a fine strainer.
3. Return bulgar to the bowl and add all other ingredients; mix well.
4. Chill for 2 hours.

To make it with quinoa, you just cook the quinoa like you normally would, let it cool a bit and then mix all the ingredients together and chill.

[Buxtehude]

17. I'm copying this down for the wife. n/t

[Sugar Smack]

58. STOP making me drool! I LOVE tabouleh!!

:P :9 <--drooling

[Ilsa]

3. Thanks for the info!

I eat alot of berries and nuts. The fat in the nuts sometimes worries me because of the calories, but I'm a vegetarian and eating this way gives me alot more energy.

The cows' milk industry is really pushing drinking milk for the calcium. It is always refreshing to read that other products provide calcium. Folks shouldn't forget about getting calcium from other sources, either.

I love eggs. I've been eating only vegetarian-fed chicken eggs, and I think they taste better and will be better for my bloodwork and total cholesterol. They are slightly more expensive, but I think it's worth it.

[Buxtehude]

11. At my age

fiber is a healthy part of my diet. LOL

[Ilsa]

24. Oh, me too.

I'm almost 48, and eating lots of veggies and nuts is very helpful! Odd: if I ate too much fiber when I was younger I'd get real crampy. Not any more! ;)

[Buxtehude]

36. When I was 17

it was a very good year...now that I'm 58, oh well wish I'd listen more intently at 17 LOL.

[HarukaTheTrophyWife]

18. I have a friend that housesits for a guy that has chickens.

He feeds them a completely organic, vegetarian diet. I like it when she house sits because she always brings me eggs. They're so unbelieveably good. Way better than the organic eggs at the store. Eggs seriously taste best when they came out of the chicken that day or the day before.

Have you tried Silk Vanilla? It's a very good soymilk. I think it's close to cow's milk. It also has more nutrition than cow's milk. Their chocolate milk is good, too. My sister can drink a quart of the Silk Chocolate in a day.

[Ilsa]

I eat alot of soy and really don't desire milk or soy milk.

Occasionally I use a little organic 1% or 2% on cereal. When I eat alot of soy, it seems like reproductive system wants to crank up.

[susanna]

43. I've heard it has to do with estrogen...

...or a variant of estrogen. I will admit I don't understand the science behind it, but from what I understand some women with estrogen-related diseases have to be very careful with soy.

[Ilsa]

56. I'm perimenopausal. Haven't had any problems with bloodwork or

check-ups. I think it just restimulated a little bit of ovulation, though, so that is something to be cautious about over time.

[yellerpup]

5. Thanks for posting this valuable nutritional bulletin

It's great information and a really good way to introduce yourself. Welcome to DU.:hi:

[I_Make_Mistakes]

7. Just saw this co's product in the grocery store yesterday,

does anyone here know anything about them?

http://www.egginnovations.com/

[HarukaTheTrophyWife]

23. It looks good to me.

Produced by cage-free hens
Animal Care Certified
No Drugs, Hormones, Antibiotics, or Animal By-Products
Award winning 100% recycled, recyclable #1 plastic packaging
All Vegetarian Diet
No Factory Farms
Brown shell eggs

Those are all things to look for in eggs. Also, I like the fact that they put their animal husbandry practices right up on their site. Avoiding the hormones & antibiotics that are in most store-bought eggs is worth paying a little more. Also, these animals were probably raised in a much cleaner environment than factory-farmed chickens. Combine that with a healthier animal and the eggs are less likely to be contaminated with salmonella or e. coli.

[I_Make_Mistakes]

34. What caught my eye was omega-3 fatty acids (they list it as a

big benefit in their eggs), I guess that would be the flaxseed diet stuff. I love fish, but with the mercury warnings, it is a bit chilling. The reg. eggs were $1.49/doz., these were $2.79/doz., but they have their pros, and I will buy them the next.

I wasn't sure if vegetarians ate eggs or not, still not sure!

Thanks for your input!

[HarukaTheTrophyWife]

35. Some vegetarians do. Some don't.

[yellerpup]

38. Never heard of them before

but their mission statement looks principled. I'd give it a go if I lived nearby. I grew up in Oklahoma and had regular access to free range eggs. (100% when I lived near Grandma) I buy local eggs from my Saturday farmer's market here that are fresh and delicious.

[Buxtehude]

12. Thanks! n/t

[yellerpup]

39. To your health!

I've been researching cholesteral (sp?-dang, where's my spellcheck?) online this afternoon. Had a bad reaction to Lipitor earlier this week and decided to chuck it in favor of a reasonable diet. My count went up because I've been trying to gain weight and eating everything. Natural foods is the way to go and thanks for bringing that back full circle to us all.

[HarukaTheTrophyWife]

44. Policosinol (sp?) is good at reducing cholesterol levels.

I had many customers that said it worked for them and it seems to be lowering my mom's cholesterol levels. You can get it in the supplement department of a health food store.

[yellerpup]

55. I'll try it.

Lipitor was making me crazy. Thanks for the tip.

[dysfunctional press]

6. food doesn't flatten abs.

exercise does.

[FreeState]

13. Wrong, food does

When it comes to flat abs, the only way to get them is diet and exercise. It does matter what you eat for the vast majority of people. If all you had to do was exercise there would be a lot more 6 packs out there:)

By the way the above foods were in a Mens Health article about a year ago (Im not sure where the OP got it from)

[Buxtehude]

19. E-mail

Someone e-mailed it to me.

[dysfunctional press]

21. exercise has a lot more to do with it than diet.

"...If all you had to do was exercise there would be a lot more 6 packs out there"

wanna bet?

lots more people eat than exercise. if all you had to do was stick to a specific food regimine there would be a lot more 6 packs out there :)

obviously, if you eat a lot of crappy/junk food to excess, you're going to get a flabby gut- but if you thin down, without toning up- you'll still have a flabby gut. the only way to strengthen/tighten muscle groups is to work them. and for flat abs that means things like LOTS of sit-ups, and/or crunches, or the like...or LOTS AND LOTS of swimming or yoga- to an extent. it all depends on the type of definition you're going for. but most people aren't willing to put in the time it takes for the 6 pack to emerge.

a sensible diet and targeted exercise will give you what you're looking for a lot faster than a specific diet and general exercise.

[HarukaTheTrophyWife]

27. Yes you need to exercise, but it is mostly diet.

If you want to get cut abs, it's going to be mostly diet. Pretty much any bodybuilding or fitness magazine, competitor or book is going to tell you that.

[dysfunctional press]

30. it probably depends on the level of definition you're going for.

but for the average person, exercise is much more important. people had 6-pack abs long before the specific diets and supplements were ever designed...and they did it pretty much all from exercise.

but, if someone actually wants to look like one of the freaks on the body-building circuit, or the covers of some of the fitness magazines- that might be a different story.

[HarukaTheTrophyWife]

33. For a woman, diet is going to be more important.

Since we have naturally higher bodyfat.

[JI7]

41. i agree

if my diet is healthier than i can get by without exercise and my abs will look a lot better.

but i love "bad foods" such as fries and even when i work out after eating the horrible stuff, there is still not much difference on my body.

but with a good diet and no exercise i can easily start seeing results in just 1 or 2 days. even with a lot of exercise i can't seem to see results until i change my diet for the better.

but as you say, maybe it is because i am female. it might be different for men. i know guys who eat way more than i do. so much that even if i wanted to i couldn't eat everything they do. but they don't seem to gain any weight. these aren't guys who regularly workout either.

this is true of some females also. but i think more so with men.

[HarukaTheTrophyWife]

47. I'm pretty thin but with good muscle for my size.

If I stopped drinking, I'd probably get real abs. I'm happy the way I am though. I can pull off a bikini and that's good enough for me. I was a personal assistant though for someone who did the fitness competitions. They get the definition mostly through diet. Her and her fitness friends all thought I ate like crap, but I seriously eat healthy compared to most people. I feel like I'd rather enjoy myself and have a pretty flat stomach than obsess and see my abs. The one thing I'll never allow myself to get is flabby arms, but even when I don't lift, my arms are solid. When I do lift, my arms get jacked fast.

[JI7]

54. since you have some experience working with someone in this area

can i ask you how important it is where the calories come from ? if you limit your calories but still get them from food that isn't considered healthy, is it still bad ?

what if i had something like fries, cookies etc in limited amounts rather than salad, grilled chicken etc , but the calories were still the same amount ?

[HarukaTheTrophyWife]

60. It is important where the calories come from.

Lots of protein and veggies, very low fat. Pretty low carb and only whole grain carbs.

[wickerwoman]

50. In my experience, it's the opposite.

I'm usually either dieting or exercising- I have trouble doing both at the same time. The last time I was exercising- (swimming 4 hours a week and lifting weights 3-4 hours a week)I built up muscles around my waist, but I was also eating carbs so I actually gained 4 inches. I was doing 60 or 80 sit-ups a day and getting a beer gut. When I restrict carbs, I lose a lot around my waist without exercising. If you're talking "abs" as in muscles, of course you have to exercise them but if you mean "abs" as in belt size, I think carbs have a lot more to do with it for me (an insulin resistant 30 year old woman).

[susanna]

46. Actually, both do.

The foods you eat, including proteins, fats, amino acids, and carbs certainly play a vital role in maintaining your musculature. The body is a complex system. Exercise does its part, but the fuel you use is important as well.

Some folks carrying extra weight around their midsection could be experiencing insulin resistance, brought on by foods that provoke insulin - generally an overload of simple carbs, which is easy to do in our society considering the prevalence of high fructose corn syrup and other additives in processed foods. My personal ancedote: since I started eating all of my carbs in the form of whole foods (lots of non-starchy vegetables, occasional starchy vegetables, healthy grains), my middle has shrunk considerably. (I am not advocating people stop eating carbs altogether, but in my case figuring out the right balance made a huge difference.)

[HarukaTheTrophyWife]

48. Most people will lose weight if they stop eating wheat.

Even if they keep their overall carb level the same. Even whole-grain wheat isn't that great for you. Spelt or kamut is a much better alternative and they taste the same.

[susanna]

51. I certainly can't disprove that theory,

because normalizing my carb intake to where I did lose a lot of abdominal weight did consist of ditching pasta and bread as staples, both of which are wheat-heavy...very interesting!

[donco6]

8. I like all of those - 'cept never heard of Quinoa.

I'll have to try it.

I've lost about 5 lbs after reading "The French Don't Diet". It's pretty eye-opening, mainly talking about eating more natural foods, avoiding fake anything, enjoying your food, getting back to normal size portions, etc. I think it's working for me, anyway.

[Buxtehude]

9. Me Niether.

and I'm kind of afraid to ask what it actually is. Does anyone have a recipe?

[FreeState]

14. I eat it all the time

You can find it as a raw source or as a pre-made pasta (look in the pasta section of your grocery store for a green box).

I put tomato sauce and veggies or olive oil and veggies on it. I have also put it in veggie soup. You can use it just like any other pasta in any recipe.

EDIT: do a search on Google for "recipe Quinoa" and you will find a ton of them:) Also I must have been mispronouncing it for years as 'Queen-Wa' LOL...

[Buxtehude]

16. I wasn't for sure

What it looked like. That sounds great. Google search time. :)

[HarukaTheTrophyWife]

22. It's considered a heritage grain.

Unlike wheat, which has been horribly modified over the years resulting in most people having a wheat sensitivity. It's just been changed faster than humans can adapt to it. Most people feel better and lose weight if they eliminate or reduce the wheat in their diet. I'm not talking about low-carb dieting. I'm just saying eliminate the wheat and use other grains instead. I know that I feel better when I don't eat wheat.

Anyway, back to the Quinoa...

Quinoa is a really small grain. It looks kind of like couscous (which is a wheat pasta, not a grain). It's relatively high protein for a grain and it's gluten-free. They even make pastas, hot cereal, quinoa flakes (cold cereal). Unlike wheat, it hasn't been modified much over the years. Our bodies still know how to properly digest it. Definitely a worthy grain to have in your diet.

I generally eat it in tabouli (instead of bulgar) or at the health food store I worked at, we'd make a Fruited Quinoa Salad. That was really good too. I don't have an official recipe for that but this is basically what it is...Chilled quinoa mixed up with chopped dates, walnuts, pecans, dried currants, and chopped dried apricots. For every cup of dry quinoa, use about a 1/4 cup of oil. Walnut oil, if you have it. Olive oil, if you don't.

You can stick it in soups, use it like a rice, et cetera.

[Tsiyu]

20. I heartily concur with all but #10

and that's only because I haven't tried it.

Other healthy staples: Green tea, organic herbs like lemon balm, oregano, rosemary, beebalm for tea, cooking and health, carrots and sweet potatoes and other yellow/orange veggies for beta carotene.

Freerange /pastured chicken eggs are also higher in good Omegas and are lower in cholesterol. My hens' homegrown eggs are like a taste of heaven :P

And a good drink this summer: some iced green tea mixed with berry juice and ginger ale, lemon balm leaf floating around.... mmmmmmmmmmmmm

on edit: reading above, gotta tell you that hens can't exist on vegetable alone and lay good eggs. Gotta have some protein, which they get from bugs when pastured/freerange. Which is nice cuz they eat a lot of bugs.

[HarukaTheTrophyWife]

25. I think the vegetarian diet refers to the mash they're fed.

No random chicken parts thrown in or anything, like in a lot of factory farm feed.

Seriously check out quinoa though. It's really good. I have a couple posts about it above.

[Tsiyu]

31. No doubt

I'm trying to switch to pastured hens so i can get off the factory feed. I feed a premium, show quality, very clean feed, but it does still contain animal protein.

The thing is, my birds are very very healthy and grow and lay well with this feed, so i want to carefully adjust the diet as I move them from kennel sized pens onto grass.

Anyhoo, when they were freerange they gobbled up a ton of bugs and that meets their protein need without having to feed animal protein from a mill.

I will definitely have to check out the quinoa, thanks for the tips.

[Warren DeMontague]

32. I'll second the Quinoa recommedation.

You can do a lot with it.

[BlooInBloo]

26. Sounds like good stuff can be had with that list....

But who am I kidding - the idea of not eating steaks, fett alfredo w/blackened chicken, and crab legs w/garlic & red pepper butter, and all the good stuff the world-of-food has to offer is just silly.

Kudos to those of you who CAN avoid all the good stuff.

But I'll be on the lookout to try that last protein-grain-that-i-never-heard-of. Maybe Trader Joe's.

[HarukaTheTrophyWife]

28. Trader Joes should have it.

Whole Foods has it in bulk. It's cheaper that way. It shouldn't be too hard to find. It's a health food store staple.

[BlooInBloo]

29. LOL! That explains why I wasn't aware of it then! Thanks!

[Buxtehude]

37. Damn the torpedos!

I like someone with spunk. LOL

[BlooInBloo]

40. LOL! I'm just too much of a "foodie" to let the good stuff go....

But kudos tho those who can take the rice-cake-styrofoam and what-not. They're set to lead very long, very healthy, and very bland-tasting lives.

[Truthiness Inspector]

42. Bland-tasting lol

I spent 7 years of my life meat-free and most of those totally vegan. All that time I still ate Japanese food, Middle Eastern food, Indian food, Chinese food, etc. Nothing bland about it.

Many foods and ethnic dishes are naturally vegetarian and/or vegan but meat-eaters don't even realize it.

[HarukaTheTrophyWife]

45. Yeah seriously...

The caramel rice cakes are pretty good, but I'd never eat a plain one. I probably eat a more varied & flavorful diet than most carnivores.

[Truthiness Inspector]

53. Ha

I never did acquire a taste for rice cakes. I eat meat now (no pork, weird body parts, baby animals), but about 5 days out of 7 per week I eat a vegetarian diet, and I don't even mean to do so.

It wouldn't surprise me one bit if one day I go back to a veggie lifestyle, because that is mostly how I eat without even trying, which is how it happened in the first place.

[BlooInBloo]

57. Good enough for me! You all depress the price of the good stuff!!!

ie, more crab legs and chateau briand (sp?) and ribs and blue cheese bacon burgers for me!

:rofl:

AND I'll eat the stuff on the list...

woohoo!

[susanna]

49. Well, I eat the stuff on the list...

...but as an avowed foodie I certainly couldn't stop there! I certainly have my share of the really good stuff (mentioned in your post), too. I actually think I am lucky: I really, really love food and there are very few foods I dislike, so that really gives me a large canvas to work with. :-)

[BlooInBloo]

61. I just started to like mushrooms! I'm so proud of myself!

:rofl:

Never could stand their lil slimy/cardboardy texture... loved the flavor tho - sauces made with the soup n all... Just had em on pizza the other day, and happily ate em!

Woohoo! The horizons get broader!

:rofl:

[Cetacea]

52. Thank you!

Good reminders!

[Lorien]

59. Yep, those are all great choices

With the exception of the soy (allergies), salmon (eat it very rarely because I try to maintain a vegetarian diet) and yogurt (can't have much dairy), I eat some of each of those daily. Blueberries are my favorite choice in the berry category, and quinoa pasta isn't bad. I lost ten pounds when I stopped eating breakfast cereal and switched to a veggie omelet and small handful of almonds in the morning. The latter has more calories, but you won't get hungry throughout the rest of the day so you actually consume less overall.

Avoiding processed foods, especially anything with High Fructose Corn Syrup, is a must too.