1. Don’t skip breakfast! Feed yourself regularly throughout the day. Ideally, you should have one-third of your daily calories in the morning, one-third at midday, and no more than one-third in the evening—so you don’t impulsively grab whatever is around.
  2. Keep healthy snacks on hand for between meals—things such as fruit or low-fatcottage cheese or string cheese. Red grapes go well with cheese.
  3. Don’t shop when you’re hungry. Eat an apple or another healthy snack prior to going to the grocery store.
  4. Make a shopping list and stick to it so as to avoid impulse buying.
  5. Keep a food diary for a while, writing down what you eat at each meal. You will be amazed to learn how much more we eat than we realize.
  6. Make sure you’ve consumed a variety of colors before the day is over, especially the superstar foods high in antioxidants and phytonutrients: dark greens and blues/ purplesand yellows/oranges.
  7. Make sure that at least half of the food on your plate consists of fruits and/or veggies.
  8. Eat slowly and chew well.
  9. Eat sitting down.
  10. Eat mindfully. Focus on what you are eating, and don’t read or watch TV while you eat.


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