Healthy Low-cal Dinner without Cooking

- Whip fat-free milk, fresh or frozen fruit and wheat germ.
- You can dinner with the smallest fast-food burger with mustard and ketchup, but without mayo. Drink a no-cal beverage. At home, have an apple or baby carrots.
- Spread whole wheat bread with peanut butter. Eat with a glass of 1 percent milk and an apple.
- Pre-cooked chicken strips and microwaved frozen broccoli bestrewn with Parmesan cheese.
- A healthy frozen meal with a salad and a glass of 1 percent milk.
- Scramble a couple of eggs in a nonstick skillet. Put some asparagus in the microwave, and add whole wheat toast.
- A bag of frozen vegetables heated in the microwave, bestrewn with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.
- Pre-bagged salad mixed with canned tuna, shredded reduced-fat cheese, grape tomatoes and low-cal dressing.
- Make a sandwich with whole wheat bread, reduced-fat cheese, sliced turkey, tomatoes, and mustard with horseradish.
- Heat up a can of soup.
- Cereal with fat-free milk and fruit.
- Precut fruit for a salad with yogurt.

During Holidays

- Don't tell yourself: “It's OK, it's the holidays”.
- Remember, you have to eat before you meet. Have a small meal before you go to any parties. For example, you may have a hardboiled egg, apple and a thirst quencher like water, seltzer, diet soda or tea.
- Try to be further from the food at parties. Make the effort, and you will find you eat less.
- When you are at a buffet, don’t eat a little of everything. This will guarantee high calories. You have to decide on three or four things, and only one of which is high in calories.
- For the duration of the holidays, wear you’re the most skin-tight clothes that don't allow much room for expansion.
- After your friends leave, give away leftover food to your neighbors, doormen, or delivery people or take it to work the next day.
- Walk around the park three times before you start shopping.
- Dance to music with your family in your home.

Don’t Ever

- Skip meals.
- Graze yourself fat. 
- Eat pasta like crazy. A serving of pasta is 1 cup, but some people plainly eat 4 cups.
- Eat supersize bagels of 400 to 500 calories for snacks.
- Snack on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
- Think all energy bars and fruit smoothies are low-cal.