1. When adding pasta to the lunch, skip the bread;
2. Use especially whole-wheat pasta because this contain more fiber;
3. Try to avoid creamy sauces;
4. One egg is enough, maybe with a small pancake;
5. More fiber and nutrition can be added from whole grains;
6. Fresh fruits rule so eat as many daily;
7. An English muffin is high in fibers and will help you to avoid hunger later;
8. If you like pizza try the ones with low-fat cheese or with small quantities of cheese;
9. Rice is good for diet but use steamed instead of fried for fewer calories; also brown rice is richer in fiber that white rice;
10. Olive oil is good for your health system, so use it instead of regular oil or butter;
11. As salad dressing, the healtiest one is the simplest – vinaigrette salad dressing;
12. Chocolate or cheese cake? The less, the better;
13. The lowest in calories icecream is the one based on water (usually fruit ones) instead of milk;
14. Also add as often as possible: spinach, broccoli, tomatoes, pumpkin, red bell peppers, potatoes;
15. If you want to eat meat, try to stick to poultry and fish;
16. Don’t allow any lunch or dinner without a salad. Also use vegetables of as many colours as possible;