Nancy Bennett, MS, RD, CDE

So you've made the decision to eat right and get in shape. That's terrific! Here are a few tips to help you stay motivated and on track with your diet and exercise program:

First, write down what you will gain from changing your food choices and activity levels. Get some index cards and be specific as possible with your reasons for getting in shape. For example, write down "I will look and feel terrific in my jeans". Carry these cards with you and read them at least five times a day. Focusing on your goals gives you power to resist the tempting foods around you.

Second, become a "bag person". Carry healthy snacks with you at all times. Snacks like baby carrots, popcorn, fresh fruit, soy nuts or whole grain crackers can be carried in little plastic bags in your purse, briefcase or even the glove compartment of your car. Snacking on healthy food every two to three hours prevents hunger and low blood sugar, both of which can lead the most disciplined, well-intentioned individual astray.

Third, plan your meals and snacks ahead of time. Knowing what you'll eat before hand helps take away some of the temptation. You will also find the tendency to eat something you'll regret later much lower if you have a plan.

Fourth, success in losing weight is about progress not perfection. If you do slip up and eat something not on your plan, take a deep breath and relax. Healthy eating and getting in shape is about making progress with our food choices, not about being perfect with our choices.

And finally, keep it simple! Little substitutions made on a daily basis can add up to big losses in body fat over time. Substituting a grilled chicken breast for extra lean hamburger patty on a daily basis saves you 120 calories per day or 42,720 calories per year! That's one pound of body fat lost per month and you are still eating!

Nancy Bennett, MS, RD, CDE

No wonder grilled food is one of the many reasons why summer is a favorite time of year for all who love to eat. Grilling can add a distinct flavor to food without adding calories and it's quick and easy to boot!

Want to enlarge your meals without enlarging your waistline? Try grilling vegetables as well as your entrée. Grilled vegetables are delicious and they can add antioxidants to your diet that boost your immunity and neutralize potential toxins. Make shish kebobs with bell peppers, sweet onions and mushrooms. Other good choices on the grill are zucchini, corn, and/or eggplant. Just remember to place your kebobs on the outside of the grill as vegetables cook more quickly than entrees.

Here are a few ways to add different flavors to your shish kabobs, grilled chicken, entrées and vegetables:

• Try different spice blends: A good spice combination is 2 tsp. of garlic powder, 1 tbsp. dried oregano or rosemary and pepper to taste.
• Try marinades with different fruit juices or vinegars. You can mix a little olive oil with balsamic vinegar, lemon and/or lime juice.
• Add a fruit salsa as an accompaniment to your meal. Try mixing chopped mangoes or papaya with green or red onions and 2 tsp. of sesame oil with 3 tbsp. of rice-wine vinegar. Refrigerate for one hour before serving.

Foster Farms is making your grilling season easier. Savory Servings are already marinated, ready-to-cook, and some can be prepared in as little as 8 minutes. Savory Servings come in delicious flavors such as Lemon Herb, Roasted Garlic and Teriyaki to name a few and can be found in the meat department of your local grocery store.

Wishing you and your family a safe, happy and healthy grilling season!