3ounce serving (after cooking) has less than 180 calories and 8 grams of fat—less than in
skinless darkmeat chicken.
118. Check serving sizes on food labels. Some relatively small packages claim to contain more
than one serving, so you have to multiply the nutrition numbers if you’re planning to eat the
whole thing. A 20ounce bottle of Coke, for instance, says 100 calories, but that’s for 8 ounces
(the bottle of soda actually has 250 calories). Similarly, the label on a muffin, frozen entrée, or
even a small bag of chips may say two or three servings.
119. To cut down on salt, try adding a few drops of lemon juice to foods. This not only perks
up flavor, but also gives even a little salt more bounce. Just why a sour taste should work as an
enhancer of (or substitute for) a salty one has never been explained.
120. You would have to eat two quarts of plain popcorn to get the calories in 20 potato
chips. Eight ounces of potato chips contain as much fat and sodium as most people should eat in
an entire day. By substituting one cup of plain, unbuttered popcorn for a oneounce bag of potato
chips, you save 135 calories and 10 grams of fat. Plain popcorn is virtually fatfree.
121. If you live or work with a smoker who won’t or can’t quit, eat more foods rich in
vitamin C. Cigarette smoke is a major source of free radicals, which can damage cells; vitamin C
and other antioxidants help inactivate these compounds, and are “used up” in the process. Passive smokers use up extra vitamin C and thus have low blood levels of this vitamin.
122. To keep vegetables fresh and nutritious, wrap them in paper towels and store them in
unsealed plastic bags in the refrigerator. There are also specially designed bags for produce that
allow excess moisture to escape. Don’t wash veggies before storing—that only adds moisture
and thus hastens spoilage.
123. Like all plain breads, pita (or pocket) bread has only 70 to 80 calories per ounce and
almost no fat. Wholewheat pita, like wholewheat bread, is more nutritious than that made from
refined wheat. Pita’s main advantage is its small serving size: a typical 7inch pita weighs only 2
ounces and has only 150 calories, versus 4 ounces or more and at least 300 calories in the
average long sandwich roll or bagel.
124. Drink tea. It contains enough fluoride to help prevent tooth decay, and is also rich in
substances called polyphenols, which act as antioxidants and thus may help protect against
cancer.
125. Tea drinking may also help strengthen bones. Besides the fluoride, flavonoids and other
compounds in tea may be good for bones. Some people still worry that tea could weaken bones
because of its caffeine, but several studies have now shown this is not the case.
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