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89 Ways to Eat Smarter Now

The fit Guy's guide to healthy food shopping and eating

[PART 3] MAKE OVER YOUR MEALS

Nobody's perfect, of course, but if you're like most Americans, you could stand to touch up your meals. Nothing major—just a few tweaks here and there to boost the nutritional content. See what our experts recommend for making each meal you eat even healthier.

BREAKFAST
"Eating in the morning speeds up metabolism, which aids in weight loss," says D. Milton Stokes, R.D., a nutrition counselor in Stamford, Conn. The most complete options:
• Cereal and milk with bananas or berries
• A whole-wheat tortilla with peanut butter and fruit
• Yogurt with low-fat granola or muesli
• A whole-wheat English mun with scrambled eggs, cheese, and ham
• Oatmeal with almond slivers and fruit

LUNCH
Beware the portions. Guys often get sucked into overeating at lunch, especially if they haven't eaten breakfast, says Tara Gidus, R.D., a Florida-based sports dietitian. Her favorite lunch picks:
• Soup, whole-grain crackers, yogurt, and fruit
• Chef 's salad with low-cal dressing, deli meat, low-fat cheese, and veggies
•A sandwich with deli lunch meat, a piece of fruit, and nuts
• A flat-bread wrap with hummus and veggies plus yogurt

DINNER
Chances are this is your biggest meal of the day. Even worse? You're probably sitting down to eat it at an ungodly hour. All that's fine, though, as long as you keep portions in check and get a balance of protein, carbs, and healthy fats. Your best bets:
• 3 oz grilled flank (or sirloin) steak and roasted red potatoes
• 4 oz baked halibut, a tossed salad, and wild rice
• A bean burrito (black beans, whole-wheat flour tortilla, slice of cheese, and onions and peppers sautéed in 2 tsp olive oil)
• 1 cup fusilli or penne pasta topped with veggies, 1/4 cup beans, and tomato sauce
• 3 oz grilled pork chop, veggies (try eggplant, zucchini, or carrots) grilled with 2 tsp olive oil, and brown rice
• Chicken breast (marinated to your liking), brown rice, and veggies (such as peppers or brussels sprouts) sautéed in a teaspoon or two of olive oil

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