No. 1 - Eat low-fat, high fiber foods.

No. 2 - Eat more frequent, modestly sized meals, rather than the typical three huge meals a day. A good way to begin this is by increasing your meal frequency to 4 to 6 a day.

No. 3 - Eat boiled foods instead of fried foods.

No. 4 - If at first you find it difficult to resist fried foods at least peel the skin off the chicken and remove the breading from the vegetables.

No. 5 - Snacks should be fresh fruit and complex carbohydrates instead of sweets or fats.

No. 6 - Drink plenty of water.

No. 7 - If you eat sugar or sweets, don't eat them after 6 p.m. Sugar at night suppresses the growth hormone, which is released in your body after strenuous exercise or at night, when your sleeping. This hormone helps repair your body from daily stresses.

No. 8 - Alcohol also suppresses the release of growth hormones. It interferes with the digestion and absorption of nutrients. Remember that alcohol is a drug, and it harms your body in many ways.

No. 9 - When you dine at salad bars, eat a rainbow. This means eat a variety of colors, different natural chemical combinations. It will help you obtain the best balance of nutrients from the foods available.

No. 10 - Ask that your dressings and sauces be placed on the side that way, you can dip the food in it to reduce your fat intake.

No. 11 - Be careful eating at fast food restaurants, they generally serve foods high in fat and sodium content.

No. 12 - Eat a well-balanced breakfast.

"The difference between
where you are and where you want to be"