For many people, maintaining a desirable weight and body fat percentage can only be achieved through an integrated program of nutrition and exercise-or balancing energy intake with energy expenditure. To reduce weight and body fat requires cutting back on calories and increasing the amount of exercise. Dieting alone won't work. Even when a person's weight-control system has genetic flaws that may respond to newly available pharmaCEticals, proper nutrition and plenty of exercise is still part of the prescription for health.

Food Choices
Most Americans have more than enough to eat, but many people don't eat a healthy range of foods. Consuming too many calories from any kind of food source can produce fat. In support of new science in food, I recommend a quick look at Walter Willett's work here:  http://www.hsph.harvard.edu/press/releases/press11212002.html

To get the proper daily nutritional value:

• Eat a variety of foods - several types of vegetables, several types of fruits, various different proteins
• Eat tuna and salmon, which are high in essential oils and lower risks of major health problems
• Choose the natural form of foods - Ex. Potato chips and fries are made from oil that is usually runny, and made hard.  This is not the form of food that will help you stay healthy.
• Maintain a  reasonable fat intake, consisting of less than 30% of calories from fat, including only 10% from saturated fat)
• Use moderate amounts of salt and sodium
• Limit alcoholic intake to no more than 2 glasses per day, and realize that alcoholic beverages are high in calories and low in nutritional value 

Breaking Old Habits
Often the first step to a good diet lies in changing food and eating behavior:

• DON'T SKIP MEALS!  Your body needs regular food to be efficient in producing energy and burning fat.
• Eat a series of small meals throughout the day and avoid a big meal late in the evening.  Choose healthy snack foods, such as carrots, yoghurt, and fruit.
• Eat and chew slowly.  Take your time.
• Use a smaller-sized plate to achieve a "full plate"
• Don't go back for seconds
• Bake or broil food instead of frying
• Order from light menus and purchase low-calorie or low-fat foods
  (remember that low-fat does not necessarily mean low-calorie)
• Learn about food values and make healthy combinations in meals
• Weigh yourself regularly and focus on measuring body fat percentage
• Reward yourself with non-food pleasures

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