Buy a pocket size notebook and
keep a food diary for one week. Write down what, when, and how much you eat
every day. You might be shocked at what and how much you are actually eating.
There are also online food diaries, just remember to include everything you ate
during the day
Week #2: Eat According to
Serving Sizes
Read labels. Find out how much
food is equal to one serving and only eat that amount. Record it in your food
diary. For example: 1/2 cup rice equals 1 serving, 1/2 cup raw vegetables
equals 1 serving, 1 cup cooked vegetables equals 1 serving
Week #3: Quench Your Thirst
Drink 8 glasses of water every
day. Buy a large glass and make it your special water glass. During the day
when you feel like having soda or coffee, fill the glass with water instead.
Week #4: Cut Out “Bad” Fats
Avoid foods containing
hydrogenated oils also known as trans fats. Cut down on saturated fats found in
dairy products and meat. Aim for 50-60 grams of fat per day.
Week #5: Use Less Sugar
Be conscious of how much sugar
you eat and cut back gradually on your sugar consumption. Use half a spoonful
less in your coffee or eat one less donut per week.
Week #6: Less is More
Eat fewer pre-packaged and
processed foods. Processing and packaging equals fewer nutrients. Choose fresh
products such as whole grain breads and pasta, and fresh fruits and vegetables.
Week #7: Plan Ahead for Snacks
Be prepared for afternoon or late
night snack attacks by keeping a supply of healthy snacks with you at all
times. Nonfat chocolate yogurt, baby carrots, or a handful of nuts all make
good snacks and satisfy sweet, crunchy, or salty cravings. If you can’t resist
that bag of chips or cookies, try this technique: Eat one or two servings and
give the rest of the bag away!