Eat at least 30g of fiber a day

The foods highest in fiber are the foods that are best for you - fruits, veggies, lentils, and whole grains. A high fiber diet is important for your body's health and proper digestion. Studies show that a high fiber diet can also lower cholesterol.

Eat your veggies first

By eating your vegetables and salad first, you are able to fill up faster and eat less starches and proteins.

Eat less more often

Rather than eating large meals, chop up your eating into smaller portions throughout the day. By eating three meals and three snacks over the course of the day, you will help speed up your metabolism and shed pounds quicker!


Here’s a low-fat, delicious spinach salad with a lovely citrus dressing. It’s great on its own or as a side dish for chicken or pork.

Spinach and Pecan Salad recipe - Servings: 4

5 oz baby spinach leaves
4 medium oranges
5 oz snow peas, trimmed and halved
1/4 cup toasted pecans, coarsely chopped

For the citrus dressing
2 tablespoons orange juice
2 teaspoons olive oil
1 tablespoon lemon juice
1/2 teaspoon white sugar
1/2 teaspoon Dijon mustard

Note on Sugar: You can replace sweeteners like sugar with Stevia, which is an all natural sweetener made from a plant!

1. In a large bowl, combine the baby spinach leaves, pecans and snow peas.
2. Segment the peeled oranges over the salad (so that none of the orange juice is lost), adding the orange segments to the bowl.
3. Place all the citrus dressing ingredients in a screw-top jar, shake well, then pour over the salad and gently toss to combine.

Nutritional information for one serving:
Calories: 159
Calories from fat: 68
Total fat: 7.6g
Cholesterol: 0mg
Sodium: 38mg
Total carbs: 22.2g
Dietary fiber: 5.7g
Protein: 4.1g

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