Just had to add to Kathy, isn't the exercise ball great? My abs and quads burn when I use mine. Unfortunately, my ball has gathered a lot of dust lately. Masaki's been good about exercising on our stationary bike, but I may drag him for a walk as well when he comes home tonight!

PS: Chocolate is a girl's best friend. :) But Harry and David's pears are pretty yummy too (albeit not on the same level).

Cyndi, wow, 3 pounds already! That's great. Yes, I think my 3 will come off quickly too. Then there's 20 more that I'd like to get rid of too!

I try to only weigh myself once a week, but I can usually feel it in my clothes. Doing well today, still have the evening to deal with, but I have dinner planned!

Kathleen,

Sweets are not my big problem, although I did gorge on chocolate over the holidays. My problem areas are bread and pasta, rich stuff (full-fat cheese, cream). At night, if I don't have a healthy snack around, I will resort to the toaster!

If you're craving sweets, try eating something sour/salty instead. A few bites of a dill pickle will usually kill my sweet cravings.

I spoke today to my nutritionist and to the new MD I am seeing. My doctor used to be head of a Hospital weight loss program although his speciality if Internal Med, Nephrology and Rhumatology. Anyway, he struggles like the rest of us and he said to make sure that I reward myself moderately at least weekly so I feel satisfied. If Ice cream is my weakness, buy some that is portion controlled like a cone each week. If a Hamburger is a favorite, then have it sans the french fries. The nutritionist agrees. Eat something fun as a reward. Just limit it.

For sweet treats you can try the sugar-free fudgsicles. Here in Canada the company is Chapman's, don't know if it's the same in the states. They make all kinds of "special needs" ice cream products.

I agree about the rewards. Just keep them small and contained, and a bit out of reach, so that they don't become routine!

It's one week today without a cigarette. Don't want to make a big deal about it but it is a preety big deal for me. Just another week until the next week.

Chip, good hard work..keep it up..we're pulling for you..remember it is good for you and your family too..r/wes

Good for you, Chip!! Give it some time and you will actually notice how much better you feel. One week is a huge deal.

To the women....you guys are really off to a great start! I am starting today, the past two days were a disaster. Suffice to say, I now know I cannot have ANYTHING sweet in the house. Things I would look at as a last resort....well, I won't bore you. So, last night and bought yogurt and frozen blueberries, strawberries. Figured that would be better than the fake sweet stuff

Chip - One week is a milestone! The hardest part is over - the physical/chemical addiction part. The rest is habit. All you have to do now is NEVER light a cigarette again. Not easy but very do-able!

Kimmi - that's the secret - having stuff that you will feel satisfied with but still be able to reach your goal.

Today's satisfying substitute: A toasted english muffin with rasberry jam in lieu of a Krispy Kreme (something I never eat anyway - it sounded good).

One thing I do when dieting is throw away any idea of a food budget. I buy whatever I want to eat regardless of price (not that I watch my food budget but I won't buy certain things for everyday) For example, I love Sea Bass - usually over $20. per pound. I buy it because I don't feel like I am sacraficing anything when I eat it. Broil or BBQ it mainated in an Asian style Fat Free Dressing and Steam some spinach with garlic on the side and a salad and I've eaten a gourmet meal.

Kathy, like the fish idea, I may steal it for tonight. I am the worst "eater", I don't care much for fish, or most meats. I do love ALL shellfish. I love all carbs...I could have rice or pasta for every meal, all cheeses, and I'm working on the veggies. Maybe you could post a menu everyday :D :D :D

My S/O has just been diagnosed with diabetes and has been told he must lose 30 lbs in 3 months or else. I figured I'd be losing weight along with him by proxy, so haven't been as mentally into the diet, but more increasing the excercise.

Yesterday went for a 3 mile brisk walk with a girlfriend, then had a mocha with whipped cream for a treat thinking it would be my BIG reward for the day. Then, she surprised me by taking me out to lunch and ordering a bottle of chardonnay...oops! At least I only had a Thai chicken salad with an oil free dressing (but still, I was bad <img border="0" alt="[c]" title="" src="graemlins/c.gif" /> ).

I’m so excited. I lost another lb – that makes 4 since starting Mon. My goal for this week is the 5 that I put on during holidays. Of course those are binge pounds and usually come off faster than normal. From then on I hope for 2 per week (that may be too ambitious). I’ve been doing the Denise Austin workout for 1 hour each day and sticking to under 1000 calories. And I haven’t been feeling deprived (yet :D ). I’m keeping breakfast at about 200 calories and lunch at 300. For dinner I’m eating a Lien Cuisine and a small salad – usually about 350 calories. Then I allow a treat (couple of small cookies, a Sara Lee’s Cheesecake bite, a few Hershey Kisses, etc.) for dessert. My rule is to never eat after 7:00 pm. That helps to keep me from snacking at night.

I’ve got a great calorie, fat & carb counter book that includes grocery store food (brand names and generic), fast foods and many chain restaurants. Even if your particular diet doesn’t involve keeping counts, you can use it as a reference for when you go out to eat to help you stay on your plan. Here it is: The Doctor’s Pocket Calorie, Fat & Carbohydrate Counter by Allan Borushek, Dietician. They also give a website www.CalorieKing.com which says it is updated daily. When I went in, it said it had over 40,000 foods listed. I tested it and it is GREAT!!! The book itself is a small size and easy to carry around.

Chip!!!!!!!!! CONGRATULATIONS!!!!!! That is so very good. Hang in there and keep up the great, HARD work!!

Wendy – I wish I didn’t have a sweet tooth. However, chips and salty foods cause me problems too. I have to keep that stuff out of the house. If I’m craving chips, I go to a deli and get the smallest individual bag I can find. If I get a big bag , my willpower goes out the window. I forgot about the sugar-free fudgsicles. Popcyle brand has them too called Fudgesicle, fat free for 45 calories, I believe.

Kathy – I love your doctor’s advice about portion control of your favorite foods. Re: the ice cream cone – I love McDonald’s. It is only 150 calories and such a good treat and easy to find! When you are out shopping and craving a food pit stop, it saves the day for me. I also love english muffins. They are so good, low in calories. I even toast them in the oven with light butter and parmesan cheese to use for bread with my dinners. You can even sprinkle a LITTLE sugar and lots of cinnamon for a treat. I keep them sliced and frozen so I can grab ½ of one whenever I want.

Also, I agree with Kimmi about you posting your menu each day. They sound so good and easy to follow. If you have time, please do whenever you can, but I know you are so busy.

Kimmi – The yogurt and frozen berries sounds really good. What a great idea!!! I think you & I like the same kind of foods – sweets & carbs. We’ll have to search for all the tricks to keep us good.

Here’s to another day of sticking to our plans!!!!!!!

Cyndi

Suzanne - I'm so sorry about your S/O. I'll be with him by proxy too. Diabetes is always a fear in the back of my mind. I wish him well.

You are doing great in the exercise department. Good for you. I love having wine with lunch or dinner, but boy it sure destroys the willpower. Don't beat yourself up - you were still good to get the chicken salad and oil free dressing. That's what it's all about - changing our habits one step at a time.

Cyndi

My diet tip for the day....Jolly Time makes a popcorn, it's called Minis Healthy Pop. Each microwave bag is only 90 calories (ok, it's a small bag!)...satisfies my carb cravings and my need to munch!!!

Congratulation...to ALL of us! One day at a time...hey, sometimes it's one HOUR at a time! :app: :app: :app:

Bonnie - You just made my day!!! I love popcorn but can't stop from eating a whole big bag. The 90 calories, even if small bag, will be such a treat. Thank you!!! I added it to my grocery list. (Hope my store has it). Thanks!!!

You are right about one hour at a time. You never know what temptations will occur from momemt to moment (Like Suzanne's surprise lunch with her friends).

Cyndi

Well, empty carbs like popcorn are out for me, oh well.

I need protein to keep me going, even aside from SB, I know that about myself. Mid-day snacks often are a part-skim piece of string-cheese, or a laughing-cow lite cheese wedge.

Or, celery with natural peanut butter.

My dinner menu tonight is: fresh grilled salmon steak, and a large salad!

If I get hungry for dessert, I take 1/4C of light ricotta, whip it up with some Splenda and a dash of my rapidly-depleting stash of Tahitian vanilla! It's not bad at all.

You all are doing so well....I haven't had much time and just got through this thread. I'm with you in spirit if not always in practice! I have quite a ways to go - and it's hard cooking for people who can eat whatever they want in whatever quantities and never gain an ounce! I can leave sweets alone - no problem. However, if there's a salty snack or cheese within a mile I'm in trouble! Thanks for all the good ideas and suggestions. What a wonderful support group!

Chip - Congratulations on your week! That is a milestone and we're all proud of you!

Chip,
I am on my 11th week of not smoking and I know exactly what you are going through. For me, it wasn't until the 8th week that I began to experience less cravings. My doctor told me the physical addiction is over in 36-48 hours. Sure could have fooled me! I just told myself over and over that just one cigarette will have me addicted again and it is just not worth the damage it does to your body. My doctor gave me Wellburtin (spelling?), an antidepressant. It doesn't do anything to help with the addiction but keeps me from being a total b*#*h and therefore preserving my marriage. Now I am trying so hard not to gain weight. Walking 4 miles 4-5 days a week and also counting calories. I just can't do the low carb thing! Anyway if you need any moral support for stop smoking let me know. I know I am not completely over it and still distrust myself somewhat, but am committed this time. Good luck and hang in there!!
Sally

Congrats, Chip! I know how hard that is to beat.

So far, so good in dietworld. I've followed the program to the letter since Monday. I am bound and determined to finally feel comfortable in a pair of shorts by the time BRAVO comes along. :)

I like the laughing cow light cheese. If you spread it on celery stalks it makes a really good and filling snack.

Has anyone tried using acme.com? I'm thinking of trying that to avoid going to the grocery store in the beginning. (Too tempted by the stuff I'm really not supposed to eat.) I tend to be an impulse buyer, so I'm sure I waste a whole lot more than the $9.95 delivery charge.

Hang in there everyone! Think how great we'll look on our cruises, especially those of you enjoying the wonderful weather on PIP.

Kathy

You guys are really doing great! Keep it up! I only check in once in awhile on this thread to see if you've strayed off topic because I am nosey. Since a "skinflint" childhood (as my older cousin called me, and a rather pudgy adolescence, I have been LUCKY enough not to have problems maintaining a level weight with more than a little effort at times. With each child (4) I breast fed and that made it easier to lose the weight after pregnancy, but then I never gained more than 25-30 pounds. Then, at other times when I would put it on, I found that if I walk 11 miles per week at a pretty fast clip of 4 to 4.25 mph (0% grade) on the treadmill, I can lose a pound a week without changing my diet. Now that I am sedentary (not very good for my health, I'm just lazy physically!) somehow with this came a lesser appetite. When I go out to dinner with my gal friends, at the end of the meal I look at my plate and theirs. Mine is usually still half there, and the ones with weight concerns are empty. It really is all about consumption and exercise. I take my hat off to each and every one of you for your successes so far!! And especially to Chip, because I share that addiction to smoking. It is the one challenge in my life that I regret not having the discipline to beat. My children just attended the funeral today of a family relative who died of lung cancer. So if you hold guilt every time you pick up a candy or bread, breathe easy knowing that all of us have our demons. Every cigarette I light, I think "You stupid person, how can you do this to yourself?!" Good luck to everyone, this seems to be a great support group! One more added benefit of lct!

I had no weight problem, either, until I quit smoking. Then my metabolism went on a nicotine-deprivation strike, and I gained weight. I'm a tad too old to use Olivia's weight-loss method, so I'll have to come up with something else.

Pam: Do you mean the breast feeding or the walking??? Just curious - Joanna

Oh, Pam, I always did the regular thing any time I have lost weight, always included calorie reduction and walking, nothing else. Smoking cessation is another problem. I can't address that one from a personal perspective. They say when you quit, food tastes so much beter and you like to eat more. Because I have not quit, I guess I can not contribute.

Joanna, I'm not too old to walk, so you take it from there..LOLOL!

Olivia, I think I just switched the addiction from nicotine to sweets. I really can't tell that I feel any better (I never felt bad), and food basically tastes the same to me.

Well looking at your pix I thought it could be either for you - joanna

I have to confess, that pic is about 5 years old; it was just the only one I had available. But my daughter is 41 and her 3-year-old hurricane makes her glad she won't be using "that" weight loss method anymore.

Just checking in here. I love reading of everyone's progress. Great! For me, exercise is going better than the dieting. I've made it to LA Fitness Monday and today doing weights and recumbent bicycle. One challenge for me is that on the days I play doubles tennis (which is about 4x a week), I have a hard time working in any other exercise. Unfortunately, doubles just doesn't count when trying to loose wait. Guess I'll have to stick in a walk on those days. As far as the eating goes, I can't go on a drastic 1000 calorie type diet. I'm better cutting back and losing slow. I'm one of those who gets into the water one toe at a time and that applies to anything I undertake!

Chip - one week - I'm so proud of you. Hang in there. You'll be happy that you did!

Pam: I love your honesty - you are a hoot! Joanna

Today's Menu:
Lunch: 2 Shrimp Tacos on Corn Mini Tortillas - not enough to keep my hand out of the tootsie rolls at a client's office today. Only ate one of those but 10 Tortilla Chips were on the plate with the tacos that I wish I'd thrown away. 100 extra calories.

Dinner: Whitefish - grilled with Picatta sauce on side and steamed veggies. Phew - redeemed. Frozen Yogurt for dessert.

It's really good to hear what you are all doing. Bonnie, love the mini popcorn.

You know the Bing Crosby White Christmas Song - I am dreaming of a White Christmas? Sing with me: "I am dreaming of a size 8, just like the one I used to be"....that can be our song! Our slogan: Nothing tastes as good as bein thin feels

Mrs. Masaki, one of the packages I ordered from Harry and David had something called "Moose Munch" in it along with the pears. The Customer Service Rep offered me a discount if I wanted to order some for our home as well. BIG MISTAKE! The stuff is addictive. I don't ban anything I eat because I think it is bad to totally deprive yourself, but if you have never had it - beware! It is REALLY good.

Chip - The period of time is not important. What is important is that you are doing it and after a week there is no stopping you now! We are all cheering you on!

Suzanne - We often know someone who has diabetes and when it start to hit that close it can be a wake-up call to us as well. Good luck to your s/o in dealing with this problem.

As some one who cut down on sweets and started eating more protein-rich foods like chicken and fish, I still needed some snacks. Popcorn helps as it's so low in calories and high in fiber. We found a brand while in OK over Christmas that they don't sell in MN called Smart Balance. I wasn't looking at calories then, so I don't know what the nutrition label looks like, but it tasted good and if they sell it in your state, it might be worth trying a box.

I also like Crispy Minis Soy, from Quaker. The white cheddar flavour is really good. The bag is also small, so even if you eat the whole thing it's not the end of the world, although I try to make a bag last for several snacks, or arrange to share it.

By the way, I tried an incentive this morning--I pulled a couple of summer dresses out of the closet and tried them on! Definitely a strong motivator.

I'll also admit publicly that my avatar is now more than 4 years old, taken when we were on the PG on May 2000. My weight has been up and down since then, I was at a low point just then, and had been maintaining for several years. After that I had surgery which affected my mobility for a while, and well, you know the rest of the story. But I'm back on track now!

Welcome curiouscruiser & dixiechick to the group!!! The more support and encouragement the better

Joanna - I got the people mag yesterday with the diet success stories. Great inspiration.

At the grocery store yesterday I kept my eyes open for more low cal foods to eat. I especially like things that are prepackaged for individual servings. Keeps things fresh, easy to grab what you need and not eat too much. I couldn't find the Jolly Time mini pops :( (I'll also look for the Smart Balance) but I did find Quaker Pop-Corn Corn cakes at 35 each. I had one last night and it was really good. I also found Special K Bars at 90 cal a bar. Haven't tried those yet.

Kathy - thanks for the new menu. You always have great ideas to eat tasty food but stay good at same time. I like your version of the White Christmas song :D

Wendy - I've got a bathing suit hanging in plain site in my closet. Still too afraid to try it on :D I saw on a PIP post that you are definitely going. YEAH!!!!!!

Cyndi

all, found this article in today's Atlanta paper on top 25 snacks..hope it helps & good luck! r/wes

www.ajc.com/living/content/living/food/0105/06snacks.html

My diet tip for today...I get (at Whole Foods) a whole turkey breast, usually 3-5 pounds. Season it with whatever you like. I currently am loving Montreal Steak Seasoning. Otherwise I just use salt, lots of pepper and garlic, or any of those 'rubs' they sell in little tin cans. Put the seasoned turkey breast in a roasting pan with lots of cut up celery, mushrooms, onions and carrots. Add a tiny amount of water. Roast it, carve it (I slice it into one to one and a half thick slices)and put it in the fridge. The day I cook it, it's our dinner. Then for the next few days, a turkey slice, along with what's left of those well seasoned veggies, becomes a great lunch. Low calorie, high protein, and it tastes yummy! :app: :app:

Great idea, Bonnie. I will do that--I have been particularly thinking about turkey, since feel deprived from Christmas. Our son is a vegetarian now, so no turkey for us then!

A couple of questions: when you say a whole turkey breast, do you mean both sides? Skin on?

Do you cover it with foil or anything while it roasts? Any guidelines about how long it takes?

Thanks

My input for the day....an "expert" was on the Today show praising the nutritional benefits of dark chocolate. I've heard this before, but just to reiterate: it is full of antioxidants and one dark chocolate bar PER day is good for your body! And, good for my soul :D :D

I have some recipes I can post that are easy and low calorie. I will have to share some in the next few days.

I cook a whole package of chicken breasts, skin on with bones and brushed with olive oil and garlic powder amd lawry's salt - 400 degree oven. Remove skin for eating. One meal I put marinara and parmesean cheese on it. One meal I cut it up into a salad. Can use BBQ sauce for another. Take a little wine and mushrooms with lemon and capers for another. Serve with salad and veggie.

Wes, thanks for the post - you must register to access the article. Will do that later.

Cindy - you are a great motivator.

Wendy - The swimsuit/sundress idea is a good one.

Kimmi - I like my diet because there is room for chocolate. I get a chocolate fix with the Viactive calcium supplements. Costco has their own brand and they are quite tasty.

Kathy, to make it turnkey (top 25 Snacks)for all, hope the post is not too long, but think there are some snack nuggets for all:

Here is why:

• Snacking keeps your brain sharp and your body fueled. Eating small portions of food throughout the day can keep your blood sugar levels from dropping too low or shooting too high.

• Blood cholesterol levels are lower in people who eat multiple small meals instead of one or two large meals.

People with high cholesterol (about 65 million U.S. adults) often think about what to eat, but not how often to eat. Researchers think that gorging (eating one or two big meals) stimulates an adaptive response to convert more calories into fat and increase cholesterol levels.

• Snacking can help manage weight. People who snack can control hunger, which can lead to lower calorie intake over the course of a day.

There is an obvious downside to snacking; if you don't control the portions, the calories can add up, and so can the pounds. Keep those snacks small and be mindful of what and when you eat. A handful of nuts is a healthy snack; the entire jar of nuts is not.

If you merely need something to crunch, stick to raw veggies, air-popped popcorn or foods that are so low-cal they don't need to be measured.

But to control hunger, you need to have more substantial snacks in your repertoire.

Foods with more volume will fill you up better than those that are very energy-dense. For example, a cup of broth-based soup will likely tide you over until dinner, whereas a piece of chocolate fudge may provide instant gratification but leave you just as ravenous as before.

While low-fat snacks are best, some fat — preferably heart-healthy monounsaturates — can help satiate you. Snacks with protein, fiber or both also boost health as well as combat hunger.

The following snacks add up to 200 calories to your daily intake — but will likely save you many more by keeping you full from one meal to the next. The key to success is portion control — in your snacks and in your meals — and for that reason many of the suggestions are pre-portioned either by nature or by the packaging.

4 Bagel Bites

(mini pizza bagels in frozen foods section):

200 calories, 6 grams fat, 8 grams protein, 28 grams carbohydrates, 2 grams fiber.

Other pluses: good source of calcium.

1.58-ounce package Balance Bar Go Mix energy snack mix (mixture of soy nuts, yogurt-covered raisins and dried fruits)

200 calories, 6 grams fat, 15 grams protein, 21 grams carbohydrates, 4 grams fiber.

Other pluses: no trans fat; good source of calcium, potassium and other nutrients.

.9-ounce tube Skippy Squeeze Stix creamy peanut butter snack:

140 calories, 12 grams fat, 6 grams protein, 5 grams carbohydrates, 2 grams fiber.

Still hungry? Spread it on two graham crackers for only 60 more calories (200 total).

1 7-ounce bottle Dannon Lite 'n' Fit Carb Control Smoothie

70 calories, 3 grams fat, 6 grams protein, 4 grams carbohydrates, no fiber.

Other pluses: good source of calcium.

Still hungry? Add some fiber by drinking it with a piece of fruit or a few whole-grain crackers.

18 Guiltless Gourmet baked yellow corn tortilla chips with 1/4 cup Guiltless Gourmet spicy black bean dip

170 calories, 2 grams fat, 5 grams protein, 27 grams carbohydrates, 4 grams fiber.

1 medium banana spread with 1 tablespoon of crunchy peanut butter:

195 calories, 9 grams fat, 30 grams carbohydrates, 5 grams fiber.

Other pluses: great source of potassium.

1 1-ounce box Cracker Jack caramel-coated popcorn and peanuts:

120 calories, 2 grams fat, 2 grams protein, 23 grams carbohydrates, 1 gram fiber.

1/4 cup Woodstock Farms Gourmet trail mix:

120 calories, 4 grams fat, 2 grams protein, 19 grams carbohydrates, 2 grams fiber.

1 medium microwaved sweet potato with 1 teaspoon butter, sprinkle of cinnamon:

152 calories, 4 grams fat, 2 grams protein, 27 grams carbohydrates, 3 grams fiber.

Other pluses: terrific source of vitamin A, beta carotene and other disease-fighting vitamins and minerals.

1 1.69-ounce Clif Luna Toasted Nuts 'n' Cranberry Bar

170 calories, 3 grams fat, 10 grams protein, 26 grams carbohydrates, 2 grams fiber.

Other pluses: high in vitamin C, calcium, folate and many other nutrients. Lower in fat and calories than most other energy bars.

3 ounces drained tuna mixed with 1 tablespoon light mayonnaise stuffed in celery rib:

150 calories, 6 grams fat, 20 grams protein, less than 1 gram carbohydrate, 1 gram fiber.

Medium pear with 1 ounce brie:

198 calories, 8 grams fat, 6 grams protein, 25 grams carbohydrates, 4 grams fiber.

Other pluses: good source of calcium.

1 3/8-ounces chocolate-covered peanuts (Goobers):

200 calories, 13 grams fat, 6 grams protein, 16 grams carbohydrates, 3 grams fiber.

1.5-ounce package Nature Valley Peanut Butter Granola Bars:

180 calories, 7 grams fat, 5 grams protein, 30 grams carbohydrates, 2 grams fiber.

Other pluses: no trans fats; lower in sugars and higher in protein than most other breakfast bars.

1 container Campbell's Soup at Hand (chicken noodle):

80 calories, 2 grams fat, 4 grams protein, 12 grams carbohydrates, 2 grams fiber.

Still hungry? Crumble in 3 or 4 crackers, preferably a type that's whole-grain and low in sodium.

1 stick Polly-O String-Ums cheese:

80 calories, 4.5 grams fat, 8 grams protein, less than 1 gram carbohydrate, no fiber.

Other pluses: excellent source of calcium.

Still hungry? Nibble on up to 15 Wheat Thins crackers as well; your caloric total will still fall under 200 calories and you'll add a little fiber as well.

2 tablespoons prepared hummus spread on 1 mini whole-wheat pita:

190 calories, 3 grams fat, 7 grams protein, 36 grams carbohydrates, 4 grams fiber.

1 Lender's sesame bagel topped with 1 tablespoon cream cheese:

200 calories, 6 grams fat, 6.5 grams protein, 30 grams carbohydrates, 2 grams fiber.

6-8 baby carrots with 2 tablespoons light ranch dressing:

101 calories, 5 grams fat, 1 gram protein, 14 grams carbohydrates, 2 grams fiber.

Other pluses: great source of vitamin A and cancer-fighting beta carotene.

Still hungry? For an extra 75 calories, a hard-boiled egg provides 6 grams of protein.

6 cups air-popped popcorn sprinkled with 1/4 cup grated Parmesan cheese:

172 calories, 8 grams fat, 8 grams protein, 10 grams carbohydrates, 3 grams fiber.

1 Pepperidge Farm Wholesome Choice apple oatmeal muffin:

120 calories, 4 grams fat, 4 grams protein, 28 grams carbohydrates, 3 grams fiber.

1.3-ounce package pretzel Goldfish baked snack crackers:

140 calories, 1.5 grams fat, 4 grams protein, 27 grams carbohydrates, 1 gram fiber.

Other pluses: no trans fats, good source of iron.

Still hungry? Include a 4.4-ounce Light 'n' Lively Free fruit-flavored yogurt cup for 50 more calories and a dose of calcium and protein.

1/2 cup low-fat vanilla frozen yogurt with 1 cup fresh or frozen blueberries

171 calories, 2 grams fat, 4 grams protein, 27 grams carbohydrates, 4 grams fiber.

Other pluses: Blueberries are a nutritional powerhouse of disease-fighting phytochemicals; the frozen yogurt ups the calcium quotient.

1/2 cantaloupe filled with 1/2 cup 2-percent-fat cottage cheese:

194 calories, 3 grams fat, 16 grams protein, 26 grams carbohydrates, 2 grams fiber.

Other pluses: Cantaloupes are loaded with vitamin A and C; cottage cheese is an excellent source of low-fat protein.

24 pitted Greek olives:

184 calories, 16 grams fat, 8 grams protein, 64 grams carbohydrates, 2.5 grams fiber.

Other pluses: Although fairly high in fat, it's the good kind — monounsaturates.