1·Use low-fat or nonfat versions of these condiments.
尽量使用低脂或脱脂的上述食品。
2·Full fat milk (as an everyday drink) - Many people have switched from drinking whole milk to lower fat versions - nonfat milk (skim), 1% milk (low fat) or 2% milk (reduced fat).
全脂牛奶(作为日常饮品)——许多人已经从饮用全脂奶转换到喝低脂的牛奶——脱脂牛奶(脱脂)，1%牛奶(低脂)或者2%牛奶(减少脂肪)。
3·Mix 1/2 cup peanut butter, 1/4 cup nonfat dry milk, 3 cups crushed flake cereal, and 2 tablespoons honey. Form into "blobs" (should make 10 blobs).
将半杯花生酱，1/4杯脱脂奶粉，3杯研碎的小麦片和2汤匙蜂蜜混合搅拌，形成一个大杂粮团（这个份量实际上应该算10个杂粮团了）。
4·A cup of nonfat yogurt, fresh blueberries mixed in, and a slice of whole wheat toast with a fruit spread on top.
一杯加入新鲜蓝莓的脱脂酸奶和一片涂满果酱的全麦面包。
5·Two tablespoons nonfat cottage cheese sprinkled with flaxseed.
两汤匙洒着亚麻籽的脱脂白软干酪。