10 Dieting Guidelines

1. Avoid fad diets. Eat 5 small low-calorie meals each day instead of one or two large ones.

2. Exercise each day. Typical recommendations are for 30 - 90 minutes of a low impact activity like walking.

3. Don't skip meals. This leads to over eating later in the day.

4. Use minimal amount of saturated and trans fat. Omega 3, olive, and canola oils are good fats to include in your diet.

5. Avoid foods high in sugar. This minimizes appetite stimulation later in the day.

6. Eat foods high in soluble fiber such as fresh fruits, vegetables, and oatmeal.

7. Do not exclude any one food. All foods can be eaten in moderation. However, try not to eat high calorie favorites every day.

8. Avoid alcohol before meals when dieting. This could disinhibit you and allow you to eat all sorts of junk. Unless you need extra protein and are using our drink products, avoid any beverage with calories except skim milk. Drink lots of water, i.e. 64 oz/day.

9. When dining out, go to restaurants that have small quantities of very tasty foods. Avoid fast foods, buffets, and the like.

10. Take a multivitamin and supplemental calcium.

Best of Luck,
Dr. Padla

Please check with your personal physician before following these tips.