Whether you are at home or at work, lunch is often a meal that has to be squeezed in around other to-dos for the day. A few easy habits can help prevent over-eating and a few more tips for your meals will help you get the most out of your day.

You don’t have to limit yourself to water, but try to drink at least a few glasses of no or low calorie beverages between meals. Ongoing research suggests hydration may influence how you function during the day¹ and your mood which can affect what foods you crave².

Consider using jelly with no added sugar for your PB&J. It’s amazing how many more fruits and vegetables we eat when they are already cleaned and portioned. It’s something many young children can help with while learning about food and mathematics as they count out their portions.

Adults and kids can enjoy granola bars, trail mix, and nuts as a tasty source of vegetable protein and fiber but check the calorie content because they can vary greatly. An added bonus is that they don’t require refrigeration so having portioned bags in the car, at home, and at the office can ensure convenience too. Lite yogurt or pudding, like any of the low calorie or fat free Jell-O®, can be good options for something sweet. Salads can be another great option and you can keep salad greens crisp by storing them on ice for the few hours between cutting them and serving them. Check the calorie content of your salad dressing when you purchase it, and make sure you don’t dress your salad in the morning as it may get soggy by lunch time.

After lunch, try chewing sugar-free gum to reduce the urge to continue snacking. An additional benefit is that these chewing gums have proven anti-cavity benefits^{3, 4}.

It is important to watch your portion control during dinner, but know you don’t have to skimp on flavor to keep the calorie count down. Spice up some old favorites by adding spices or chilies to your dinner. You’ll be more satisfied if your food is packed with flavor, and thus you won’t eat as much. These two recipes are a great starting point: Grilled Salmon with Pineapple-Cilantro Sauce and Asian-Style Sea Scallops. Both of these recipes use NutraSweet® or Spoonful™ (aspartame) in place of sugar.

Calories are not only consumed through the foods we eat, but also through our beverages. Instead of going for a 5 oz. glass of Pinot Noir Red Wine (approximately 123 calories), opt for a diet soda with 4 calories as a substitute. Lastly, don’t forget to treat yourself with a low calorie Dessert Fruit Trifle, another great recipe that substitutes NutraSweet® or Spoonful™ (aspartame) for sugar.

The post Sticking to Low-Cal throughout Your Day appeared first on Aspartame.

With summer here, so comes a renewed interest in how we will fit all of the outdoor activities into our schedules. Being social may mean you feel you have less ability to make calorie conscious decisions about what you and your family eats each day. There will be meals and days where your best intentions still don’t mean you achieve your goals. It happens to all of us. But let’s start with some tips about how to easily reduce the calories you consume for breakfast to help you get the balance you want. Breakfast is important in helping to remind your body that it’s a new day, but you don’t need to conserve energy by limiting activity because you’re starving. If you aren’t hungry for breakfast when you get out of bed, try eating a little less the night before and taking a quick walk or doing a few household chores.

Your morning cup of Joe or tea is an easy place to start the routine. One blue packet, Equal® (aspartame), instead of 2 teaspoons of sugar and you’re already 32 calories ahead in the game. Going through the drive thru? When you place your order, ask for the lite sweetener. If you like adding flavor to your coffee then consider adding flavor extract rather than flavor syrup at home or ask for one less pump of flavor when ordering. Give yourself a few days before you decide if you like it or not. Don’t compare it to what you used to order, but ask yourself if you like what you ordered.

What about the creamer, you ask? Well, if the only way you get any dairy during the day is in your coffee, then consider a latte with low fat milk to get the benefits of milk while reducing the calories from dairy with more fat — like half and half. Another option is a low-cal Iced Orange Cappuccino. It’s low on calories, but full of flavor! If you are more of a hot chocolate person then try the no added sugar options that taste great.

Some fruit can also help you get the sweetness you want to start your day. What about grains like oatmeal, toast, or a waffle sweetened with some lite syrup and some fruit? It can be in the ready-to-go form (think a banana) and either a portion of cereal or a portion of trail mix with fruits and nuts, or a smoothie you whirl up and drink during your commute. Does protein help keep you full? Try some lite yogurt.

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