White carbs are bad. Brown carbs are good.
Eat whole grains and beans, brown and wild rice.
Don’t eat white rice or the white part of potatoes.

Eat green and orange vegetables. (Sweet potatoes and pumpkin are VERY GOOD for you). Don’t cook veg, if you can eat them raw. You’ll feel full longer.
Read the information on the side of the cereal box and bread wrapper.

Choose cereals and breads that have higher protein, dietary fiber, complex carbs and less simple sugars. Use skim milk. Add some fruit, which takes longer to digest, and you’ll feel “full” longer.

Chicken breast has roughly HALF the calories & fat as thigh meat.
Broil, don’t fry. Use George Foreman. Rub in a little light teriyaki.

Lean pork is VERY GOOD for you.
Try sliced ham instead of bacon with your breakfast egg.
Beef is good if it’s lean and not full of hormones.
Thin deli ham has only 30 calories per slice.

Cheese is full of fat and calories. Use sparingly.
Eat solid white albacore tuna instead of chunk light. Easy on the mayo.
Oily fish, ( tuna & salmon) is good, white fish is not so good.

Broil or saute, don’t fry.
Eat the orange, instead of drinking orange juice. (less sugar, more fiber, takes longer, you feel full longer.)

Make one of your morning or afternoon meals nonfat or lowfat yoghurt and fresh fruit. (for the acidophilus bacillus) (they have soy yoghurt if you’re lactose intolerant) (cottage cheese if you don’t like yoghurt)

Don’t eat after 7:00 p.m.

Exercise (walk, make up your own aerobics CD, or whatever floats your boat)