Healthful Habits

  1. Eating breakfast can help many people manage their weight and may help curb binge eating.
  2. Pour a reasonable portion of cookies, chips or crackers onto a plate or bowl instead of eating directly out of a box or bag.
  3. Freeze leftovers immediately so you can't raid the refrigerator later.
  4. Drink at least six to eight glasses of water a day, including a glass before mealtime. Water helps you feel full faster and longer and also helps your body digest food.
  5. Limit alcohol consumption. Alcohol is packed with calories, but no nutrients. Also, it weakens your willpower to avoid the wrong food choices.
  6. Begin lunch or dinner with a broth-based hot soup; it forces you to eat more slowly and fills you up so you don't overeat.
  7. Eat more slowly. Rushing through meals doesn't give your brain adequate time to register and signal you when you're full.
  8. When dining out, request sauces and low-calorie dressings be served on the side so you can use as much or as little as you want.
  9. Never leave home starving when heading out for a restaurant meal. Before you go, eat a light snack, such as a piece of fruit or a carrot or drink a glass of juice. Similarly Don't go food shopping on an empty stomach. Eat a little something first or you'll be tempted to buy everything in sight.
  10. Don't eat while watching TV. Watching the tube instead of your plate can lull you into overeating; so will the food and snack commercials.
  11. Store tempting treats in opaque containers or foil wrap.
  12. Choose healthful items if you eat fast food. To do so, avoid fried foods and large portions.
  13. At restaurants, divide your meal in half when it arrives and immediately ask the server to pack the rest in a to-go box.
  14. Weigh yourself once a week. People who weigh themselves more frequently may find themselves overly encouraged or overly discouraged because of daily changes in water weight.
  15. Include at least five servings of fruit and vegetables in your diet each day. In addition to the health benefits of a plant-based diet, the fiber in fruits and vegetables will help you feel full.
  16. Eating a variety of foods that contain different antioxidants, such as onions, tomatoes, grapes, and pomegranates boosts their healthfulness.

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