Eating Do's and Don'ts

                         Do Eat When You're Hungry

                         Depriving yourself of food is the worst way
                         to lose weight. You might be able to lose
                         weight rapidly, however, you'll gain that
                         weight back, and more. Remember; if you get
                         too hungry, you will lose self-control.


                         Don't Weight Yourself

                         Don't weigh yourself - it's depressing.
                         Maybe your scale isn't accurate. You're not
                         on a diet; you're just eating foods you
                         like that make you feel good, so there's no
                         point in checking your weight every
                         morning. Your changes will not be that
                         dramatic. your Don't weigh yourself at all.
                         Over time you'll know you've lost weight.
                         You'll feel it in your clothes and in yourself.

                          Learn to Like New Things

                         Change your attitude. Set new priorities,
                         learn new likes and dislikes. Stop putting
                         butter on bread. Start trying new vegetable
                         and new cuisines. You'll be pleasantly
                         surprised.

                         Don't Reward Yourself with Food

                         Don't reward yourself with chocolate or
                         chips. Instead, pamper yourself - buy a new
                         belt, have a manicure or go to a show
                         you've always wanted to see. Don't eat
                         fatty foods as a reward.

                         Don't Go on a Diet

                         Sounds crazy, but diets don't work. Instead
                         say "I want to increase my vegetable intake
                         by having a salad at lunch and steamed
                         vegetables in the evening. I want to
                         decrease my fat intake by limiting french
                         fries to once a week. This way, you'll not
                         be going "on a diet", instead, you will
                         have fun planning delicious, healthy meals.
                         Without any stress, your weight will reduce.

                         Do Enjoy Desserts

                         Have a dessert if you want to. Instead of
                         avoidance, choose half the amount of the
                         delicious desserts that you would formerly
                         have eaten. You'll enjoy it more, and you
                         won't be tempted to binge, because you're
                         not denying yourself.

                         Don't Snack on Fatty Foods

                         You need to choose healthier snacks for
                         your home. Make yourself air-popped popcorn
                         with a little salt. Repeat this until it
                         becomes a habit.

                         Do Encourage your Family to Eat Well

                         When buying foods for your family, start
                         with the foods you like. Your whole family
                         will realize the benefits of keeping
                         healthy and will go along with you. They
                         will experience the taste of new
                         vegetables, more fruits, tasty whole grain
                         products and creative snacks and dishes.

                         Do Cook Creatively

                         Try out new recipes that are low-fat. Go
                         through your cookbooks and try a recipe
                         that calls for some ingredients you have,
                         make a list of the rest, which you need to
                         buy. Experiment with food - and enjoy a
                         whole new range of foods.

                         Do Prepare Bag Lunches

                         Take time to make a low-fat tuna sandwich
                         the night before. You'll save time, money
                         and you'll fee good the next day. Make it a
                         habit. Then treat yourself once a week by
                         going out for lunch.

                         Don't Binge in the Afternoon

                         Do you eat continuously in the late
                         afternoon? If so, focus on monitoring what
                         you eat between 4 and 7 p.m. Plan your
                         snack every day. Relax and make slow
                         improvements. Changing this habit may take
                         a few weeks. Focus and soon the change will
                         be made.