1. Introduction. Once past the age of 30 years many of us have to watch what we eat. There are no foods that we must give up, no self punishments, just moderation and rational eating. Here are a few tips that make sense.

2. Rewards & Punishmnents. Many people use food to reward themselves and they often do this all day long, snacking or grazing (like a cow). This reward expectation becomes wired into our brain and is a really bad habit. It is tied up with the need for oral stimulation, a Freudian thing. Limit eating to 3 meals a day and reward yourself in other ways, a walk, some exercise, self-massage, a favourite piece of music, sex, call a friend, or fall back on the many flavours of sugarless gums, teas or coffees. Do not bring home sugary sodas and juices. Good carbonated mineral water is much better. Stock up at home and work. Keep some in your car, the gum too.

3. Who Controls the Fridge? One of the first things I did when I moved away from home is to shop for my own groceries. Do not stock your fridge with temptation foods. If you live with others and with children you can't avoid this. Many children will not eat salads and this is because their minds tell them to eat high calorie foods while they are growing. Children have small stomachs and will not grow well on with low calorie foods. Can you handle the temptation of so many rich foods in the fridge? In general children adapt to the foods you select for yourself but they do need richer foods.

4. Fatty Foods. It's long been know we must avoid fatty food and this is because the oils or fats often double the calories or energy of the food we eat. With our heated homes and offices we just don't need the extra, but often crave the flavour of cooked oils and sugars. Have your taste of these foods but don't consume them in quantity. Trim fatty meat before you cook it and remove the skin from chicken. I took butter/margarine off my shopping list 30 years ago. Never buy it. Peanut butter is nearly as bad. Give the dog your chicken skin and egg yolks or put them in the compost for your plants. Did you know bodybuilders often eat 8-10 boiled eggs for lunch, minus the yolks? They are all protein and you can flavour them with herbs and fine vinegar. Bacon is a no-no, but you can crisp a bit of it and use it as a sprinkling or switch to soya bacon bits. Very little cheese should be eaten as it's often 70% fat. Sprinkle Parmisan as a garnish. Have flavoured ices blended with egg white and fruit and not ice cream. Use a non-oily salad dressing or a good vinegar from an Italian, French or Chinese food store. Be aware of and avoid the hidden fats in mayonaise, yoghurt and many baked goods. Anybody who has made carrot cake knows there is a large cup of cooking oil in the batter. See desserts mentioned below.

5. Salads. These have long been used as a diet food but it is better to have a salad as the first part of your dinner or supper. Fruit and vegetable salads provide bulk and vitamines but should not be eaten alone. If you eat just fruits and vegetables your blood will become acid and this quickly makes you uncomfortable. Carbohydrates and dairy products like 2% or skim milk will balance the acidity. Do not consider pasta salads or potato salads in this category. See carbohydrates below.

6. Complex Carbohydrates. Have potatoes and rice and bread and pasta but eat the complex forms, the coarser varieties like potatoes cooked in their skin, oatmeal, baked beans, chilli, brown rice, whole wheat bread, cracked wheat, and vegetable pie and casserole. The fiber bulk slows digestion so you feel fine between meals. Your stomach will feel full and that good feeling is wired into your brain as well.

7. About Fruit and Beer as Desserts. You will not control your weight by drinking beer all evening. Try the low carb beers and limit your intake to one or two cans a day. Fruits are generally a low calorie food but not so for bananas which should be considered a carbohydrate as they are rich in sugar and starch. If you crave something very sweet at the end of a meal suck one hard sweet candy or a slice of pineapple.

8. The 1-bowl Limit. A very simple way to control the quantity you eat is the 1 bowl limit. Find yourself a bowl about 12-15 centimenters wide at the mouth and use this bowl to hold your entire meal (but not the salad). You can pile up the food in the bowl but there are no second helpings and this bowl must include dessert. Obviously buffets and all-you-can eat restaurants are out unless you can stick to your salad and 1-bowl limit.

9. Exercise if you want, and aerobic exercise is best but I have a bum ankle so jogging and running are out for me. I prefer work to exercise, like hours in the garden growing my own fresh food and flowers. Do something you enjoy. Health clubs are fun and social, though expensive. Join or start a dance program if sports bore you, and use the stairs, great for your buns.

10. Slow Down and Enjoy. With rational eating you need to slow down and enjoy each morsel you chew. It is a really bad habit to eat quickly so be conscious of this. I see it in male university students especially, wolfing down their meals, talking all the while and then going back for more. With the 1-bowl limit your portions are now smaller and you become more selective in what you buy and how you prepare it. Diversity versus quantity. You may find yourself lighter and more energetic. Spread the lifestyle.

Copyright Robin Day 2006