Management Tips

Here are some tips that can help you to change the way you eat.

Make Changes Gradually
Don't try to do everything all at once. it may take longer to accomplish your goals, but the changes you make will be permanent.

Set Short-term, Realistic Goals
If weight loss is your goal, try to lose two pounds in two weeks, not twenty pounds in one week. Walk two blocks at first, not two miles. Success will come more easily, and you'll feel good about yourself.

Reward Yourself
When you achieve your short-term goal, do something special for yourself—go to a movie, buy a new shirt, read a book, visit a friend.

Measure Foods
It is important to eat the right serving sizes of food. You will need to learn how to estimate the amount of food you are served. You can do this by measuring all the food you eat for a week or so. Measure liquids with a measuring cup. Some solid foods (such as tuna, cottage cheese, and canned fruits) can also be measured with a measuring cup. Measuring spoons are used for measuring smaller amounts of other foods (such as oil, salad dressing, and peanut butter). A scale can be very useful for measuring almost anything, especially meat, poultry, and fish. All food should be measured or weighed after cooking.

Some food you buy uncooked will weigh less after you cook it. This is true of most meats. Starches often swell in cooking, so a small amount of uncooked starch will become a much larger amount of cooked food. The following table shows some of the changes:

Read Food Labels
Remember, dietetic does not mean diabetic! When you see the word "dietetic" on a food label, it means that something has been changed or replaced. It may have less salt, less fat, or less sugar. It does not mean that the food is sugar-free or calorie-free. Some dietetic foods may be useful. Those that contain twenty calories or less preserving may be eaten up to three times a day as free foods.

Know Your Sweeteners
Two types of sweeteners are on the market: those with calories and those without calories. Sweeteners with calories (such as fructose, sorbitol, and mannitol) may cause cramping and diarrhea when used in large amounts. Remember, these sweeteners do have calories, which can add up. Sweeteners without calories include saccharin  (Equal, Nutrasweet) and may be used in moderation.

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