Ways To Eat Weight-Consciously

• Eat a high-fiber diet of vegetables, fruits, grains, beans and nuts.
  
  
• Eat more toward the beginning of the day and don't eat after 8 pm.
  
  
• Eat three meals plus two snacks, at regular intervals.
  
  
• Avoid your food sensitivities.
  
  
• Eat "white foods" sparingly (white pastas, white rice, etc.).
  
  
• Eat whole grains: look for the word "whole" on package labels.
  
  
• Replace saturated and trans fats with unsaturated fats.
  
  
• Eat healthier sources of protein such as nuts, beans, fish and eggs.
  
  
• Drink nourishing liquids — water, herbal tea and soups.
  
  
• Eat mindfully in restaurants and split desserts with other people.
  
  
• Eat slowly. This gives the stretch receptors in the stomach a chance to tell the brain that you are getting full.
  
  
• Take the time to prepare healthy meals. If you work a full-time job, prepare reserves of healthy snacks and lunches at the beginning of each week.
  
  
• If you repeatedly fail to keep off weight or lose weight, seek outside consultation to determine possible underlying causes, either mental/emotional or physical
  
  

Writer: Sydney Maupin, Staff Writer
Contributor: Lauren Oktay, ND
Date: 2002

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