Recommendation

Rationale

Notes

Eat smaller meals throughout the day.

Eating three times a day can often make you feel starved by your next mealtime—and this can lead to overeating.

This does not mean adding more calories to your daily intake; simply divide the same amount of food into four or five meals throughout the day.

Avoid trans fatty acids.

Trans fatty acids, found in some margarines and baked and fried foods, raise LDL-cholesterol and promote atherosclerosis.

Choose good sources of fats, such as salmon, nuts, and olive oil.

Eat foods rich in fiber.

Makes you feel full.

The American Dietetic Association recommends adults eat 20-35 grams of fiber daily; the organization suggests adding vegetables to sandwiches and nuts to salads to up your intake.

Choose plenty of whole grains, vegetables, and fruits.

All are low in fat.

Replace higher-calorie starchy vegetables, such as potatoes, corn, and yams, with lower-calorie nutrient-rich vegetables, such as dark leafy greens, broccoli, and sweet peppers.

Choose alcohol wisely, if you drink.

Alcoholic beverages are usually high in calories.

If you drink alcohol, opt for wine, which often has fewer calories than beer or mixed drinks.

Sources: Jaime S. Ruud, RD, research analyst in the department of nutritional science and dietetics at the University of Nebraska and author of Nutrition and the Female Athlete (CRC Press, 1996); American Dietetic Association, www.eatright.org.