by Terrie Schultz

Created on: October 05, 2008   Last Updated: October 14, 2008

At 5'3" and still 108 pounds even after raising two children, my friends sometimes think I can "eat anything I want and still stay thin." It may look that way from their point of view, but it's not actually true. Nobody (with the possible exception of active teenage boys who are going through a growth spurt) will be able to stay slim if they consistently wolf down large quantities of high calorie, high fat food on a daily basis. Does this mean that I don't occasionally have a Whopper with fries, or indulge in a big piece of chocolate cake? Not at all. But the critical term here is "occasionally." The trick is to eat a diet mainly composed of healthy foods, in moderate quantities. Also, stop eating when you feel full, even if there is still food on your plate. Your body knows when you've had enough.

Here are some examples of what I might eat on a typical day:

Breakfast: green tea, a hard-boiled egg, a bowl of whole grain cereal or oatmeal, or whole wheat toast

Lunch: green tea, a turkey or tuna sandwich on whole wheat bread, with a small serving of potato or macaroni salad, or coleslaw, and an apple

Dinner: large green salad with oil and vinegar; asparagus, green beans or broccoli; skinless chicken, lean pork chop or fish; a baked potato with light sour cream, seasoned rice, or whole wheat pasta; for dessert, apple crisp or fresh fruit

You can make a dramatic difference in your calorie intake by simply paying attention to what you eat and how it is prepared. Baking instead of frying will cut out a lot of calories from fat. Steaming vegetables keeps the vitamins and minerals in and doesn't add any additional calories. Many condiments are available in low fat or light versions.

What about if you get hungry between meals? Small between meal snacks won't hurt, and may actually help by keeping you from becoming so hungry that you overeat when mealtime finally rolls around. But keep the snacks to a minimum, and be mindful of what you're snacking on. Some snack foods that might seem healthy, such as nuts and seeds, actually have a very high fat content. Peanuts, almonds and sunflower seeds, while a good source of protein, contain more than 70% fat. As an alternative, try sliced apples, rice cakes, whole wheat crackers, carrot and celery sticks, red or green bell peppers, a banana or other fruit.

When you're thirsty, the best thing to drink is pure water. Soft drinks add empty calories and provide no nutrition. One 20 ounce cola packs 240 calories. Even many fruit juices have a high sugar content and often have added high fructose corn syrup. Check the labels and choose 100% juice with no additives.

Finally, take a look at your habits. Do you frequently stop for a venti blended mocha frappuccino and a blueberry muffin on your way to work? You may be surprised to learn that you're taking in 380 calories for the beverage and another 500 for the muffin! Swap that for a venti caffe Americano, a mere 25 calories, and a mini bran muffin for 150. Better yet, have a simple breakfast at home such as the one described above. If you follow these tips, you may soon be the envy of your friends.

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