1. Always eat breakfast! Breakfast is the most important meal of the day and it gets your metabolism into higher gear (so you burn more calories). Breakfasts of quality can hold you for the whole day and prevent that afternoon snacking. Rolled oats oatmeal is fabulous - high fiber and high on satisfaction. Eggs scrambled in a non-stick pan, and protein shakes are great choices.
2. Eat six small meals a day. Longevity studies have proven that eating many small meals keeps us 
younger and healthier than loading up with giant ones.
3. Eat low fat, and eat the right fats when you do eat them. We need the essential fatty acids found in nuts, seeds and veggies, salmon (wild not farm raised) and whole grains. Avoid saturated fats in meats and especially hydrogenated and trans fats found in fried foods, chips, crackers commercially made. Look for the label many manufacturers are putting on their packages "no trans fats."
4. Snack and snack with a purpose - choose from low glycemic and low fat choices. A small handful of almonds, an apple, cucumber with lemon and other fresh veggies and fruits, sunflower seeds. Do your research on low glycemic choices and pre-plan so you aren't caught without. It's easy to carry around a bag of almonds or an apple so no excuses.
5. Over time bring the size of your servings down. If you really want that full feeling have a big salad with low-fat dressing before your meal. Salad can fill you up and give you that satisfaction of feeling full, without packing on the fat, calories and carbs.
6. Think lifestyle not diet! This is the key -- the more days you make better choices the more you will want to and the better your future health!
Dr. Chris
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