Tidbits of info. from my book

A little info... 1.) Choose bread with holes in them. There's more air (which means fewer calories). 2.) Pick *slippery* salad dressing such as oil and vinegar or reduced fat vinaigrette. They coat your salad more easily than thick ones like blue cheese or Russian, so you can use less. 3.) Always measure these foods: rice,cereal, peanut butter and oil. They're hard to eyeball and calorie dense. A heaping cup of rice has 25% calories than a level one. 4.) Make veggies half the bulk of your meals. Produce contains a lot of water , which makes it naturally low in calories. 5.) Snack on a baseball size portion of fresh fruit. It provides about 50-100 calories, the amount in only three pretzel twists. 6.) Have only one high fat food per meal, such as full-fat dressing, nuts, cheese or croutons. High fat foods pack more calories into a smaller serving, which adds up quickly. 7.) Opt for whole fruit over juice. One cup of orange juice has more than 2 1/2 times the calories of a tangerine. Plus whole fruit is portion controlled.