Here are some things to consider doing. Some items may not be applicable to you.

Eating properly:

Right before eating:

  • Plan to fill up on salad and vegetables
  • Be aware that the following may cause you to eat too fast and/or too much:
    • Not getting enough sleep
    • Hearing fast music (e.g., in a restaurant)
    • The two weeks after ovulation in the menstrual cycle
    • Long hours of darkness during winter
    • Eating with other people you may not notice that you’re full and you tend to spend more time at the table
    • Having too many choices

To ensure you eat the recommended 5 servings of fruits and vegetables daily:

  • Add leftover vegetables from dinner to the next day’s lunchtime soup or salad
  • Order extra tomatoes when you order a sandwich
  • Keep fresh fruit at work
  • Prepare an extra batch of baked apples for dessert and take the extras for lunch

Nutritious foods:

  • Eating foods containing a lot of “bad” fat (e.g., trans, animal, dairy) and not very much “good” fat (e.g., polyunsaturated, unhydrogenated monounsaturated) may have a 3 times greater risk of heart disease
  • Foods which contain moderate amounts of:
    • Polyunsaturated fats, e.g., corn, safflower)
    • Unhydrogenated monounsaturated fats, e.g., olive, canola)
  • Foods which do not contain:

    • Trans fats (often used in cookies, crackers, margarine) trans fats may not be listed on food labels
    • Animal fat, e.g., red meat
    • Dairy fat, e.g., whole milk
  • Foods which contain significant amounts of dietary fiber, e.g., fruits, vegetables, grains
  • Fruits
  • Vegetables
    • Garlic might reduce risk of cancer, heart disease and/or common cold
  • Tofu
  • Beans, e.g., soybeans
  • Skim milk (instead of whole milk)


Thanks for reading!