Over the past decade working with my fitness clients I have accumulated basic tips that I wanted to share in this blog which can help in getting off the “diet” syndrome and putting you on the path to adopting a healthy eating lifestyle.

• Eat five times per day (three meals and two healthy snacks between meals). Be consistent everyday. Example (1500 Calorie Plan): Breakfast: 500 calories; snack: 100 calories; lunch: 400 calories; snack: 100 calories; supper: 400 calories.
• Eat something every three to four hours.
• Try to eat more of your food early in the day to prevent overeating in the evening.
• Always eat breakfast!
• Sit down when eating, and put all foods, even snacks, on a plate.
• Try not to eat when watching TV or when at the computer.
• Get junk foods out of the house! Vegetables and fruits are very healthy snacks.
• Drink plenty of water. Six 12 oz servings per day are recommended.
• Limit “empty calorie” drinks (regular and diet pops) to one or none per day.
• Make a nutritional lifestyle change. Your successes won’t endure if you’re always “on a diet”.

• Portion control is essential. Keep meat, poultry and fish portions to 4 – 6 ounces. Pastas and rice should total no more than two cups prepared. Limit breads to one – two portions each day.
• Be aware of calories in condiments.
• Even fat-free and sugar-free foods have calories. Use portion control.
• When eating out, order half-size portions, or order a healthy appetizer and salad, or soup and half a sandwich.
• Follow the serving sizes on packages of foods to keep the portions in check.
   
  Best to your health!
  Rick