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fish. To prepare, trim all visible fat, and broil, bake, or pan-broil without adding fat.
• Remember that fat is higher in calories (9 calories per gram) than protein or carbohydrate (4 calories per gram). However, fat is an important nutrient that helps you feel satisfied, so don’t completely remove it from the diet.
• Plan low-calorie nourishing snacks. Try small crisp salads with reduced-calorie dressing, fresh fruit, raw vegetables, or small portions of cheese or meat.
• Include your favorite high-calorie foods in small amounts as an occasional treat.
• Make a shopping list and stick to it! Don’t shop on an empty stomach.
• Read labels for useful information such as ingredient lists, calories, and serving sizes.
• Avoid alcohol which is high in calories (7 calories per gram), low in nutrients.
• Exercise regularly while dieting to increase the calories you use as energy and to keep your body strong and firm. A regular program of vigorous exercise may also help to control your appetite. Join a local exercise class or athletic team or follow a daily fitness plan - a morning run, noon walk, afternoon bike ride, or evening swim.
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