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!


This is an excellent dish when you are craving a pasta type dish but want a low-carb substitution. For a added treat, add some grilled shrimp to make a truly delicious, simple, healthy meal.

Italian-Style Spaghetti Squash - Servings: 4

2 lbs spaghetti squash, halved lengthwise and seeded
2 tablespoons olive oil
1 medium red onion thinly sliced
1 zucchini cut into 1/2" dice
4 medium tomatoes, diced
1/4 teaspoon salt
1/4 tsp coarsely ground pepper
1/2 cup reduced-fat grated Parmesan cheese
1 small lemon, sliced

  1. Place the squash halves cut side down in a glass baking dish.
  2. Add 1/4 cup water and cover dish with plastic wrap.
  3. Microwave on high 8-10 minutes until tender; cool slightly.
  4. Meanwhile, in a large skillet heat 1 tsp of the oil.
  5. Add the onion and cook over medium-high heat for 3 minutes until the onion is translucent.
  6. Add the zucchini and cook for 4-5 minutes until the zucchini begins to brown.
  7. Add the tomatoes, salt, and pepper.
  8. Reduce heat; simmer for 10 minutes.
  9. Using a fork, scrape the squash strands into a bowl.
10. Toss with the remaining tbsp of oil.
11. Mound the squash in the center of 4 pasta bowls and spoon the vegetable mixture around the squash.
12. Drizzle with more oil, if desired, and garnish with Parmesan cheese.
13. Add the lemon slices and serve.

Nutritional information for one serving:
Calories: 169
Calories from fat: 82
Total fat: 6g
Cholesterol: 22mg
Sodium: 365mg
Total carbs: 18g
Dietary fiber: 2.75g
Protein: 4.25g

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