2.       Consume nutrient dense foods as opposed to empty calories. Examples would be antioxidant rich fruits and veggies instead of pop, juice, or candy, and nuts instead of chips.

3.       Following a high protein, high fibre and vegetable diet will ensure fullness and that you get the correct amounts of micronutrients while keeping the calories down.  Avoid processed foods with added sugars and chemicals.

4.       Avoid overeating and only feed your body the nutrients that it needs. Would you overfill your cars gas tank? You will make a mess and waste your money!  Combining fats and processed sugar can actually lead to food addiction and overeating. This is especially important when eating out, because restaurants want you to keep coming back and craving more. If you are interested in learning more about this, I would highly recommend “The End of Overeating” by David Kessler. It is an easy and captivating read. http://www.theendofovereatingbook.com/

5.       Carbohydrates: As you know avoiding processed food is a good idea. Processed carbohydrates include pasta, pastry, refined sugar found in candy, pancakes, icing, cakes, and cookies, breads, muffins, most cereal, fruit juices, and soft drinks. Carbohydrates such as oatmeal, fruits, vegetables, whole grain products, beans and legumes, and sweet potatoes and healthier choices that won’t cause spikes in your blood sugar.

6.       Fats: Choose high quality fats that improve health rather than fats that make you fatter. Healthy fats include omega 3s from fish and walnuts, small amounts of healthy oils such as olive oil, flax, and canola oil. Almonds and eggs are other healthy sources of fats, and even coconut oil is healthy in moderation. Avocado is another good source in moderation. Some meat and dairy contain a healthy fat called CLA, again consume in moderation. Poor fat choices include chips, cakes and pastry, processed fatty meats such as salami or deli meats, and ice cream.

7.       Protein: protein is necessary for muscle building and is a lower calorie food choice that can help to keep you full. Protein comes from animal products, nuts, and beans. Lean meat such as white fish, shellfish, lean poultry, beef, and pork are example of protein which are low calorie and fat and carb free.

8.       Fibre: Fibre is found in whole grains, fruits, vegetables, nuts and seeds. There are two types of fibre- soluble and insoluble. Fibre expands in your gut to help you feel full, and forms a gel which helps to clean out your intestines and keep you regular. High fibre diets clean out your insides and prevent colon cancer. Aim for at least 25-40g a day from veggies like broccoli, cauliflower, asparagus, fibre cereal like fibre one, apples/pears with skin, almonds, and raspberries.

9.       Eat a good variety of foods to ensure that you get all of the required nutrients. Colourful fruits and vegetables provide the body with antioxidants and phytochemicals which fight disease and increase vitality.

10.    Keep hydrated! You may think you are hungry when you a thirsty. Water keeps the body functioning properly and can give you the illusion of fullness if you  are hungry on your new diet. Tea can do the same thing, warm beverages have an even more filling effect. Stick to herbal teas and do not add sugar! They can also provide you with healthy antioxidants and rejuvenate cells. There is even chocolate and dessert teas which are sugar free and tasty!

11.   Be accountable! Set goals every week and be sure to have support around your changes. See a personal trainer, nutritionist, support group (like Weight Watchers) or meet with friends to be sure you are not slacking in your efforts to improve your life.

12.   Think before you eat! Research menus before you head to a restaurant, plan your weekly meals before you hit the grocery store, and be sure to keep healthy snacks on hand so you do not get stuck somewhere hungry. Fibre bars, fruit, and nuts are great portable snacks to keep in your desk or purse.  If you are one to eat emotionally do not keep binge foods in the house, and employ tactics to delay your eating or deal with the emotions that are causing you to overeat.

13.   Learn to cook! You can create delicious, low calorie meals at home which will satisfy you.  You can cook enough for one meal, or prepare extras for the week. Most often eating out means food is prepared with excess fat and calories which can ruin your hard work.