Keep track of everything you eat and drink. Write it down as
soon as you swallow so you don't forget! No need to estimate
calories -- just write down the type of food or beverage and the
amount.
Cut your fat intake in half. That means half as much margarine
or butter on toast, vegetables and your morning English muffin;
half the mayonnaise on your noontime sandwich; and half the oil in
the pan when you saute foods. You get the idea!
Limit sugary treats to three times per week maximum. On those
occasions, make sure you follow our
snack suggestions for sweet ideas that won't derail this
diet.
Include good sources of protein at every meal: chicken, fish,
legumes, peanut butter, cottage cheese, eggs or yogurt.
Eat at least one meatless lunch and dinner each week to reduce
fat, increase fiber, and get yourself into the habit of building
meals around whole grains, beans and vegetables.
If you're not currently using skim milk, go down one level of
fat content in the milk you use. For example, if you currently use
two percent, use only one percent. If you insist on whole milk, try
two percent.
Eat at least two servings of fresh fruit every day. Choose
whatever type of fruit is in season.
Instead of fruit juice for breakfast or a snack, drink water.
Add a slice of lemon or lime for zest.
Include two servings of vegetables with lunch and dinner, for a
total of at least four servings per day.
Choose one to two servings of foods made from whole grains with
every meal.
Shut off the TV whenever you eat -- that includes meals
and snacks. Studies show that we automatically eat larger
portions when we snack in front of the tube, and typically those
foods are high in fat and sugar, which means excess calories.
Choose calories you can chew -- that means drinking only
calorie-free beverages (except for milk). Sodas are loaded with
empty calories, and fruit juices provide less fiber and vitamins
per calorie than the fruit they're made from.
Plan ahead for meals and snacks so you know exactly what you
plan to eat. Last-minute choices tend to be higher in calories and
lower in satisfaction.
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