生活百科：健康飲食系列之三十二——選擇健康食品，邊吃邊減肥

STEP 1 Save calories 減少卡路里攝入

Save calories by adding raw veggies and dried fruit to salads instead of croutons, cheese, and bacon bits. Try fillers like beans, peas, raisins, and any other veggies you'd like.

Use a low-fat or fat-free dressing to replace ones that are high in fat.

STEP 2 Try eating dried fruit 嘗試食用干果

Eat dried fruit, such as mango, papaya, or dates in place of a sweet piece of candy.

STEP 3 Sip on green tea 喝綠茶

Sip on green tea. The antioxidants in the tea help burn fat and speed up your metabolism.

Green tea also lowers your cholesterol.

STEP 4 Sprinkle cinnamon 撒肉桂

Sprinkle a little cinnamon on your coffee, fruit, whole-grain toast, or oatmeal to help control your blood sugar. Studies show that 1/4 teaspoon of cinnamon a day can lower cholesterol, blood sugar, and triglyceride levels in people with type 2 diabetes.

STEP 5 Prepare a banana fruit smoothie 做香蕉水果奶昔

Prepare a banana-fruit smoothie by blending blueberries, a banana, wheat germ, and water in a blender for 30 seconds. Full of antioxidants, this homemade treat has fewer calories than a canned or store-bought smoothie.

STEP 6 Satisfy your sweet tooth 滿足自己的甜食需求

Satisfy your sweet tooth by snacking on frozen blueberries, grapes, or bananas. Try this instead of ice cream or candy when you get a sweet craving. Train yourself to reach for something tasty and healthy, and it'll soon be second nature.

In 2010, experts estimated that Americans spent approximately $30 billion a year on slim-down products and programs.