For breakfast, flavor your coffee with cinnamon and nutmeg instead of flavored syrup. The evidence that coffee is healthy for you just keeps mounting. Consuming two to three daily cups of caffeinated drinks, including coffee, can cut your risk of dying from heart disease. Coffee may also significantly lower your likelihood of developing colon cancer. For lunch, enjoy your salad without the croutons. To get that crunch you’re craving, toss in some extra carrots and celery instead. Carrots are loaded with vitamins, minerals and fibers. Celery contains pthalides, compounds that lower your blood pressure by relaxing artery walls. For dinner, order pizza with grilled chicken instead of pepperoni. Chicken is an excellent source of selenium, niacin and vitamin B6 and a good source of zinc. Make sure it’s cooked until well done at 165 degrees F (or 74 degrees C) and no longer pink inside. For a snack, control your portions by pouring an individual serving of pretzels or chips into a bowl instead of eating from the bag. For some people, snacks between meals curb their appetite so they eat fewer calories overall. But for others, it can substantially increase the amount of calories they consume and lead to weight gain. So small portions are crucial. Buy whole grain pretzels or baked varieties of potato chips whenever possible.
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