| 1. Read labels before you buyYou'll be | | | | prepared for you. You can request a smaller |
| astounded at how many calories some foods | | | | portion or a kid's size or eat a couple of |
| contain. Don't just check out the amount per | | | | starters instead of a massive main course. |
| 1oz or per 100g but the amount the whole | | | | Choose dishes prepared under the grill and |
| package contains and think about how much of | | | | with tomato-based rather than cream-based |
| it you would normally eat. Then decide | | | | sauces. If you must have something sweet |
| whether to leave it on the shelves or take it | | | | after your meal have coffee and a chocolate |
| home to add to your waistline.2. Use low fat | | | | or two in place of dessert.7. Cut down on |
| dairy foodsChoosing low fat does not always | | | | alcoholThere are a huge number empty calories |
| reduce calories. Many foods are pumped with | | | | in alcoholic drinks. If you drink a lot it |
| sugar or thickeners to make up for the lack | | | | can really pile on the pounds. And then as |
| of fat. However, low fat dairy products do | | | | often as not you'll end up snacking on |
| usually offer substantial calorie reduction | | | | peanuts or other high calorie nibbles along |
| over their full-fat counterparts and, with | | | | with your drink. A huge added danger with |
| most, there is little difference in taste or | | | | alcohol is that it lowers your inhibitions, |
| texture. This was not always the case. If | | | | mysteriously dissolving your willpower and |
| it's a while since you tried low fat cheese | | | | making healthy eating the last thing on your |
| for example you'll find it much improved!3. | | | | mind.8. Choose your snacks with careIt makes |
| Eat more vegetablesInstead of making meat the | | | | sense to eat something about every three |
| main event in your meal pile your plate high | | | | hours so that you don't get too hungry and |
| with veggies or salad. In general you should | | | | make poor food choices at meals, grabbing a |
| be looking to fill at least half your plate | | | | hamburger and fries because you let yourself |
| with these. Add vegetables to soups and stews | | | | go too long without eating. But choose your |
| to increase bulk without adding much to the | | | | snacks wisely because those calories can |
| calorie count. Stir fries and curries are | | | | mount up. It's best to snack on fruit or |
| also great for making a little meat and a lot | | | | chopped vegetables if you can or maybe a |
| of vegetables into a delicious meal.4. Watch | | | | cracker or two and not overload on calories |
| your portion sizesTake note of the serving | | | | with potato snacks and chocolate.9. Cooking |
| size on packaging and follow the guidelines | | | | not bakingThere's nothing like a baking |
| by measuring out your food. Take care | | | | session for piling on the pounds is there? |
| especially with snack foods and baked goods. | | | | Because you never bake just for others or eat |
| Take a serving size out of the packet and put | | | | just one serving do you? Turn your culinary |
| the rest away. For home cooked meals, a piece | | | | talents to serving up delicious healthy main |
| of meat should be about the size of a | | | | meals instead. Take pride in your fantastic |
| standard deck of cards not half an ox and a | | | | lunches and dinners and not in your |
| meal (excluding any separate servings of | | | | double-choc chip cookie recipe.10. Plan your |
| vegetables or salad) should be about the size | | | | foodUse low-calorie and healthy cookbooks to |
| of two clenched fists. You can always have | | | | plan your food with care each week before you |
| more veggies if that doesn't fill you up.5. | | | | go shopping. You'll be less tempted by food |
| Eat at homeRestaurants and fast food places | | | | you don't need in the shops if you have a |
| make it their business to get you to eat more | | | | list and as you'll know exactly what's for |
| food than you really need. That's how they | | | | dinner each evening, you won't ever have to |
| make their money after all. Instead, eat fast | | | | send out for pizza!Copyright 2005, Janice |
| simple food at home. You can control what you | | | | Elizabeth SmallJanice Elizabeth is a weight |
| serve. You can control how you prepare it. | | | | loss coach, slimming club owner and author of |
| You can control your portion sizes. When you | | | | "The Diet Exit Plan", an 8 week coaching |
| eat at home you choose exactly what and how | | | | program for automatic permanent weight loss. |
| much you eat.6. When you do go outChoose | | | | Request her FREE 15 page report "How to lose |
| restaurants which serve healthy food and | | | | weight without dieting - 7 secrets the diet |
| choose the healthiest dishes you can find on | | | | industry doesn't want you to know" at TODAY! |
| the menu or ask for something healthy to be | | | | |