Gigantic iced cinnamon roll
Cinnamon raisin bagel with packet of cream cheese
According to Dr. Jo, professional speaker and author of the forthcoming book, "Eat Out Healthy", the average woman needs between 1500-2500 calories per day, making this bagel a reasonable choice for breakfast. "Since fiber is filling, those looking to maintain a healthy weight, especially, should aim for 25 to 35 grams daily."
16 ounce frozen blended chocolaty coffee drink
16 ounce iced mocha latte made with non-fat milk, without whipped cream
"Due to new airport regulations, we can no longer carry fluids past the security area, putting us at the mercy of super-sized, sugary drinks," Dr. Jo warns. Bringing an empty water bottle with you and filling it with filtered water from a soda fountain as soon as you get through security is a good plan for staying hydrated.
Personal pan pepperoni pizza
6 inch oven-roasted chicken flatbread sandwich topped with vegetables
"In sensitive individuals, excess sodium can cause you to retain fluid, making you look bloated, and raise your blood pressure", says Dr. Jo. Cutting out cured meats can reduce sodium drastically.
Huge blueberry muffin
Fruit and yogurt parfait
When reaching for a grab and go parfait, be sure to read the label, since, most other brands, according to Dr. Jo, "are huge and include lots of high calorie granola."
Quarter pound cheeseburger value meal
Regular cheeseburger, side salad with dressing, small diet cola
Ordering a la carte can save you big in calories since the large portions of restaurant foods are too tempting. "Taking "half to go" isn't an option if you have a three hour flight to catch. For those members of the Clean Plate Club, it's critical to learn to leave food on the plate," says Dr. Jo. "Wasting food is better than "waisting" it."
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