Eat More, Lose Weight

All these foods have the same number of calories, but differ greatly in portion size. A bowl of cereal vs. a puffed cereal, fruit and juice. The high-fat dressing makes this Caesar salad equivalent to a serving of chicken and vegetables. Cheese ravioli is high fat and limits the portion size.

Breakfast

For 350 calories you could have either 3/4 cup barley cereal and nonfat milk or 1-1/2 cups puffed rice with 1/2-cup blueberries, 1/2 grapefruit, a cup of nonfat milk and a glass of vegetable juice.

Lunch

You could either have a small Caesar salad and a piece of cornbread or 5 oz. chicken and gravy, 2/3 cup steamed veggies and 2/3 cup rice.

Dinner

Choose between five-cheese ravioli and one piece of bread vs. couscous with marinara sauce, steamed broccoli, and red bell pepper-and-lettuce salad.

Snack

For the same number of calories (100), you could have either 1/3 candy bar, 10 jelly beans, 20 pretzels or a half cup each of strawberries and blueberries with whipped topping. The fruit will satisfy you for the longest period of time.