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For every calorie you ingest on any given day, there are probably just as many diets, tips, how-tos, and recipes for salads and protein shakes. I don't believe there is an end-all be-all list anywhere, and I am somewhat skeptical about "tips" from so many experts on every website.
However, I do have all kinds of respect for the Mayo Clinic, which has a list of five ways to "makeover" your recipes to make them healthier (not just for dieting, but overall health). They aren't simple one-liners like "reduce the amount of fat" which we already know. The Mayo Clinic article gives us more information on how to do it, where, and by how much. Details are on their site, but the five tips are:
- Reduce the amount of fat, sugar and sodium
- Make a healthy substitution
- Delete an ingredient
- Change the method of preparation
- Change the portion size
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