How to Eat
2. A meal-sized salad — greens, tomatoes, and a little chicken or
fish — is fine. So is a cup of healthy (not creamy) soup and a smaller salad.
Same for a veggie or turkey burger (no cheese, no fries) or a turkey sandwich;
do your best to find whole-grain buns or bread.
3. One last thing about salads. In and of themselves, they're great:
full of fiber and plant vitamins, and bulky — so they fill you up — without
being rich in calories. It's dressing that's the problem. Creamy and cheesy
kinds are full of fat; most low-fat kinds are full of high-fructose corn syrup.
Stick with a couple tablespoons of the classic oil-and-vinegar dressing.
Your body will appreciate it if you eat at least three hours before
bedtime. That way, you'll burn off a lot of the calories before you go to
sleep, when your metabolism slows down. Try these other minor suppertime
1. Beware the first and last ten minutes of the meal: bread, butter,
and dessert. Those are careless, empty calories. And try skipping dessert
altogether. There's no biological need for it, and much of the rest of the
world finishes a meal with salad or something small and savory, like a handful
of nuts or a bite of cheese.
2. As for what to eat, a great rule of thumb is to avoid white foods
(potatoes, pasta), load up on colored vegetables (carrots, greens, tomatoes),
and treat meat or fish as an embellishment rather than a main course.
3. Alcohol reduces inhibitions — that you probably already know — but
it also reduces your ability to register satiety. So skip the predinner
cocktail and enjoy a glass of wine with dinner or a nice after-dinner drink in
place of dessert. A little alcohol is good for you — and not just red wine.
Anything of good quality is beneficial.
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