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1. Substitute fruit purees for butter or margarine. They are easy to prepare in a food processor and will significantly reduce calories and fat.
2. Cheese is good for you, but the fat is not. Try this: Zap cheese in the microwave and drain off grease or choose lower fat options.
3. Exercising before you eat just makes you hungrier. Exercise AFTER eating when the body has to work harder to digest food.
4. Don’t eat while watching television. You can become so engrossed in your program, that don’t even realize how much you are eating.
5. Too many people skip breakfast. Eat in the morning when the body burns more calories.
6. Water mixed with fructose suppresses appetite better than glucose with water or diet drinks. Drink a glass of orange juice one half to one hour before a meal.
7. Avoid trans fatty acids as much as possible. Use olive or canola oil when cooking. Avoid products that list partially hydrogenated oils, since these are trans fatty acids.
8. Switch from whole to skim milk. All the nutrients are there without the fat. Okay, at least cut back to low fat (1%)!
9. Limit yourself to just four egg yolks a week.
10. Trim all fat from meats before cooking. You’ll be amazed at how much you reduce your fat intake if you take this one small step.

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Start your diet with a food diary, record everything you eat, what you were doing at the time, and how you felt. That tells you about yourself, your temptation, the emotional states that encourage you to snack and may help you lose once you see how much you eat. There are quite a few good carb counting software programs on the market today to choose from, my personal favorite is CarbTrack. A simple pad and paper works just as well, but you must keep detailed records, in order to guarantee your success.

Instead of eating the forbidden piece of candy, brush your teeth. If you’ re about to cheat, allow yourself a treat, but make sure it’ s a low carb treat. More and more grocers are begriming to carry low carb foods, as the low carb diet’ s popularity steadily increases. If you happen to live in a small community or rural area, don’ t fret, there are also tons of great online Low Carb Marts to choose from, our favorite happens to be Netrition.com.

When hunger hits, wait 10 minutes before eating and see if it passes. Set attainable goals. Don’ t say, “I want to lose 50 pounds.” Say, “I want to lose 5 pounds a month.” Get enough sleep but not too much. Try to avoid sugar at all costs. Highly sweetened foods tend to make you crave more. When baking, use Splenda, a great tasting sugar substitute that can be found, along with about any other low carb snack, treat and item at Synergy.com

Drink six to eight glasses of water a day. Water itself helps cut down on water retention because it acts as a natural diuretic. Taken before meals, it dulls the appetite by giving you that “full feeling.” Diet with a buddy. Support groups are important, and caring people can help one another succeed. Start your own, even with just one other person. A great online resource for support is e-Diets.com.

Substitute activity for eating. When the cravings hit, go to the “Y” or health club if possible; or dust, or walk around the block. This is especially helpful if you eat out of anger. A good and obvious course of action, would be to begin a workout routine. For warehouse prices on everything from treadmills, to stationary bikes and home gyms, make sure and check out SmoothFitness.com.

If the pie on the counter is just too great a temptation and you don’ t want to throw it away, freeze it. If you’ re a late-night eater, have a low carb snack, such as some pork rinds or a few cheese curds, before bedtime to cut down on cravings. Keep a glass of water by your bed to quiet the hunger pangs that wake you up in the middle of the night.

If you use food as a reward, establish a new reward system. Buy yourself a non- edible reward. Write down everything you eat – - everything – including what you taste when you cook. If you monitor what you eat, you can’ t go off your diet. Again, the easiest way I have found to track my eating habits and records is with CarbTrack.

Weigh yourself once a week at the same time. Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day. Make dining an event. Eat from your own special plate, on your own special place mat, and borrow the Japanese art of food arranging to make your meal, no matter how normal, look lovely. This is a trick that helps chronic over-eaters and bingers pay attention to their food instead of consuming it unconsciously.

Don’ t shop when you’ re hungry. You’ ll only buy more high carb impulse food. Avoid finger foods that are easy to eat in large amounts. Avoid consuming large quantities of coffee & diet sodas, which are so easy to overdo. And this includes alcoholic beverages. Keep plenty of crunchy foods like raw radishes, cauliflower & broccoli on hand. They’ re low in carbs, and are very satisfying and filling. Leave something on your plate, even if you are a charter member of the Clean The Plate Club. It’ s a good sign that you can stop eating when you want to, not just when your plate is empty.

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The Influence of Socio-economic Status in the Developing World on Nutrient Intake

2.7. Within any community, particularly one in the developing world, one also finds marked differences in intake reflecting socio-economic status. Figure 5 (see FIG. 5. Average Daily Energy and Nutrient Intake by Pregnant Ethiopian Women, Compared with FAO/WHO Recommendations (Source: refs. 6 and 31)) shows the average daily energy and nutrient intakes of pregnant Ethiopian women (6, 31). Unfortunately, there are no comparable quantitative data for lactation, but with the exception of the immediate post-natal period when, as Gebre-Medhin has described, special highly nutritious foods are provided, it is reasonable to conclude that the pattern of nutrients in the diet during most stages of lactation will be similar. It is readily apparent that the social differential for nutrients such as vitamin C and niacin (nicotinic acid) is substantially greater than for dietary energy. The data also serve to demonstrate important inter-country differences. In Ethiopia, in contrast to India and the Gambia, vitamin A and to a relative extent, riboflavin are in good supply. A further important difference occurs during lactation, when mothers are not only permitted but encouraged to drink a thick, nutritious traditional beer called tell. This has been shown to be a good source of folate and even B12 (31 ).

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