Have A Sandwich

Everyone enjoys a good sandwich. Pick whole-wheat (a 6-inch roll or the equivalent, or a wrap), then add lean turkey or grilled chicken, and as many vegetable toppings as you can pile on without the whole thing collapsing. Be sure to skip the high fat mayonnaise--just one little packet of mayo adds about 80 calories and 9 grams of fat; add tangy oil and vinegar or spicy mustard instead.

Farmer's Harvest

This is the absolute perfect time of year to Eat Clean Eat Lean. Fresh fruits and vegetables are readily available locally and in season. Blueberries are great on your bran cereal or steel cut oats in the mornings. Fresh corn, on and off the cob, fresh butter beans, peas and string beans are abundant this year. Great year for the farmers and great time for all those that like to Eat Clean Eat Lean.

Salads

Keep in mind that just because something's called a "salad" doesn't mean it's clean or lean. Salads piled high with fried chicken, globs of creamy dressing, croûtons and cheese can pack as many calories as a Whopper or Big Mac. Stay with lean meats like grilled chicken, tuna, or turkey in your salad and take your low-fat dressing on the side to save some of those unnecessary calories.

Gotta have pizza?

At least go for fresh veggies (broccoli, peppers, extra tomatoes, onions, olives) ONE large slice of a New York-style pizza can have more than 500 calories and 20 grams of fat. Ask for the pie to be sliced into 16 small slices, rather than 8 large ones. And skip the pepperoni, sausage, and meatball toppings, which can add gobs of sodium and saturated fat.

Beetroot Juice

Need to reduce your blood pressure? A study, published online in the American Heart Association journal Hypertension, found that blood pressure was lowered within 24 hours in people who drank beetroot juice. According to the study, beetroot juice and nitrate capsules are equally effective in lowering blood pressure indicating that it is the nitrate content of beetroot juice that underlies its potential to reduce blood pressure.

Who would call this coffee?

Starbucks' Double Chocolaty Chip Frappuccino Blended Creme with whipped cream - One 16-ounce Grande: 510 calories; 19g fat, 11g saturated; 59g sugar; 300mg sodium. Your best bet is a regular cup of coffee without all the bells and whistles.

Pop-Tarts

Pop-Tarts, a convenient breakfast food, report nutrition information for one serving, but each package contains two—and is impossible to reseal. Eat both in the package of the brown sugar cinnamon variety, and this breakfast delivers a quarter of your daily limit for fat, and more than half your added sugar for the day. Two pastries: 420 calories, 16g fat, 26g sugar, 66g carbs.