Bread Keep your grains to 160 calories. Buy bread that contains no more than 80 calories per slice. Many healthy-sounding varieties have over 100 per piece. To avoid sliced-bread boredom, mix it up: Try a wrap, bagel, or pita. Seasonings Prize the peppercorn. Ground pepper from a shaker has virtually no taste. However, when you use a pepper mill, this cheap spice releases its essential oils, adding depth—without calories—to any sweet or savory dish. Meat Follow the rule of threes. Bacon is calorie dense at about 30 calories a strip, so use only three. With lean deli meats—turkey, ham, roast beef, chicken—stick to 3 ounces (about three slices). And always include three types of produce. Cheese Slice like a Viking. Norwegians invented the cheese slicer, which cuts superthin. Bring home a block of cheese and have two paper-thin slices, for around 50 calories. Try strong flavors like Swiss, pepper Jack, smoked Gouda, and sharp Cheddar. Greens Ban iceberg lettuce. It’s bred for shelf life, not taste. Opt for greens with a pungent punch: Arugula, for example, has a nutty flavor and peppery bite. With all these fresh flavors, you won’t need lots of caloric extras like mayo. More from Prevention: 10 Tasty 400-Calorie Sandwiches
