The 7 Habits of Highly Effective Dieting

1. Fresh fruits and veggies

1. No processed or canned vegetables, or casseroles
2. Unlimited quantities, don’t worry about calories
3. Nuts and seeds are not considered fresh fruits or veggies

2. No fried, greasy, or oily foods

1. Chips, fries, fried chicken and fish, fried burgers, donuts, etc, are off limits
2. Watch the oily and high fat salad dressings

3. No processed foods

1. No snack foods
2. No TV dinners, microwave meals, etc

4. Whole grains and complex carbs are good

1. Avoid simple sugars and simple carbs, like anything with potatoes, corn meal/sugar, and added sugar. That includes sweets and desserts
2. Choose whole grain pasta
3. Carefully select stone ground, whole wheat breads
4. Choose grains such as buckwheat, barley, quinoa, etc

5. Dairy, cheese and eggs are good for you

1. Yes, you can eat an egg
2. Watch the fat content in cheese and milk
3. Full fat yogurt is good for you
4. There’s no such thing as diet ice cream

6. Fats are ok

1. Make sure it's not the foundation of your diet, however
2. Lean meats are generally better, but you can have beef, pork, chicken, fish, etc
3. Certain oils, like olive oil, are healthier than others

7. Occasional “naughty” treats are ok

1. Avoid sugary beverages, as they can contribute quite a bit of calories to your diet
2. Occasional desserts are ok, but it should be a treat, not a part of every meal
3. Alcohol in moderation, including beer and wine, are ok…in moderation
4. You can have bread with a meal. Just don’t make it the whole meal

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