生活百科：健康饮食系列之三十二——选择健康食品，边吃边减肥

STEP 1 Save calories 减少卡路里摄入

Save calories by adding raw veggies and dried fruit to salads instead of croutons, cheese, and bacon bits. Try fillers like beans, peas, raisins, and any other veggies you'd like.

Use a low-fat or fat-free dressing to replace ones that are high in fat.

STEP 2 Try eating dried fruit 尝试食用干果

Eat dried fruit, such as mango, papaya, or dates in place of a sweet piece of candy.

STEP 3 Sip on green tea 喝绿茶

Sip on green tea. The antioxidants in the tea help burn fat and speed up your metabolism.

Green tea also lowers your cholesterol.

STEP 4 Sprinkle cinnamon 撒肉桂

Sprinkle a little cinnamon on your coffee, fruit, whole-grain toast, or oatmeal to help control your blood sugar. Studies show that 1/4 teaspoon of cinnamon a day can lower cholesterol, blood sugar, and triglyceride levels in people with type 2 diabetes.

STEP 5 Prepare a banana fruit smoothie 做香蕉水果奶昔

Prepare a banana-fruit smoothie by blending blueberries, a banana, wheat germ, and water in a blender for 30 seconds. Full of antioxidants, this homemade treat has fewer calories than a canned or store-bought smoothie.

STEP 6 Satisfy your sweet tooth 满足自己的甜食需求

Satisfy your sweet tooth by snacking on frozen blueberries, grapes, or bananas. Try this instead of ice cream or candy when you get a sweet craving. Train yourself to reach for something tasty and healthy, and it'll soon be second nature.

In 2010, experts estimated that Americans spent approximately $30 billion a year on slim-down products and programs.