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Man is not built to gorge on food. Eat smaller meals and stay away from the heavy foods like mashed potatoes and gravy, puddings, pies, cakes, and pastas. Hot dogs, hamburgers, pizza, corn dogs, and salad dressings impossibly high in fat content.

Exercise releases endorphins similar to food. Replace some of the food you eat with moderate exercise. Drink lots of plain water.

Swear off SALT and sugar. Neither of these is necessary for a healthy diet. In fact, these two food items are responsible for fat and disease. Eliminate them
completely and a lot of poundage will disappear.

Swear off alcoholic beverages. Do you know how many calories are in that cocktail?
A beer? Wine?

Watch the trans fats, and particularly avoid the french fried potato's, chicken, and fish. Avoid high carbohydrate foods. Packaged cereals are high in sugar and carbs.

Start eating fruit in season. The variety is legion so you can shop price. Bananas in season are cheap. So are apples, oranges, pineapples and grapes. Make a huge fruit salad.
Eat it all week. Eat all the nuts you want. This will eliminate your need to crunch on something while reading or watching tv. Avoid tv. Avoid the salty nuts. Do eat almonds, cashews, and unsalted peanuts. Avoid pretzels, chips of any kind made with flour.

Soft drinks are loaded with salt and sugar. Diet drinks are loaded with salt.
TV dinners are loaded with salt. Avoid TV.

No macaroni and cheese. No so-called "lite" yogurt's which are packed with sugar
and fruits processed in sugar. Watch for cholesterol. Drink only 1% milk, if you have to drink milk at all.

Eat unbleached flour in nutty breads and rolls low in sodium and sugar. Limit your bread intake.

Peanut butter low in fat and carbs is available. Eat it regularly but in moderation.

Low fat fruity jams are available.
use on pancakes. Never eat syrup.

No cream in the coffee or tea. Limit coffee and tea. Never use sugar.

Eat lots of veggies like cabbage and carrots, corn, beans, peas, and anything that is green. Salads are great. Most dressings are unhealthy. Boiled or baked potatoes no butter, salt or gravy. It is hard to say about fish. Some say all ocean fish is contaminated with toxins and waste like mercury. You can, however, buy organically grown fish in the niche market place.

I have never been on a diet. The foods I eat are all on this page. My weight is fairly constant. I am about average for my size but when I was a runner my weight was on the lean side. The more exercise I got, the less I ate overall. I don't know all the answers but these recommendations have worked for many who had given up on fad diets and diets that worked for a month or so then became impossible and the weight returned.

When given the choice between foods, I decline the fat causing or disease causing
foods. I have food brought in to a hospital if they deny my fruit and nut requests.
Hospitals are horrible places to maintain health if you look at the food they serve.

Don't be discouraged. All right. I had a piece of fudge. But following closely the basic guide of foods to avoid and foods to eat, a piece of chocolate is not going to hurt you. Go ahead. Reward yourself. Now you have had a piece, give the rest away.

Learn more about this author, Mike King.
Click here to send this author comments or questions.

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