- Always eat 3 meals a day – In fact, 4 or 5 small meals are better. Skipping a meal because you want to splurge later leads to eating more rather than less.
- Start your meal light – A clear soup, like broth, shrimp cocktail or a salad with a light dressing fills you up and takes the edge off your appetite.
- Eat slowly – Choose foods that slow down eating – soup, shrimp in their shells, artichokes, leafy salads. Swallow first before taking another mouthful. Put your fork down and start a conversation.
- Don’t eat on the go – Eating in the car, or while standing or moving often means eating foods – candy, ice cream or fries – high in fat, salt and sugar and low in needed nutrients.
- Eat whole foods – Oranges, tomatoes, apples, carrots and other fruits and vegetables take longer to eat than drinking their juices. Chewing takes long and is far more satisfying.
- Eat whole grains –Brown rice, whole wheat bread, cereal and pasta add extra fiber as well as minerals while filling you up.
- Buy favorites in portion controlled or snack sizes – Miniature-size candy bars, small bags of chips, ice pops, dixie cups of ice cream, and small packages of cookies have the same great taste but in smaller amounts.
- Eat less fat and choose good fats – Cut back on saturated fat and trans fat and use more olive oil, nut oils, sunflower, safflower, grapeseed and canola oil. Measure salad dressing, sour cream and gravy. Don’t pour or scoop freely.
- Dilute alcohol – Use mineral water, seltzer or fruit juice to make a larger, less calorie dense drink that will last longer.
- Experience the adventure of eating – Enjoy variety. Try new foods. A moderate amount of any food is a good food.
