Healthy Crunch

1. Stave off a food binge: Examine your cravings. Identify the food that you yearn for the most. Plan to have food at a precise time and place. Stay in control. If you do go on a binge, forgive yourself. Then get back on track with your next meal.

2. Avoid fat traps. Choose such low-fat foods as fruits, vegetables, breads and grains. You can also consume lean meat, some fish and shellfish and skinless poultry. Add little or no fat to prepared foods. If you must spread something on bread, rolls and baked potatoes, use olive oil. Snack between meals.

3. Cook with little or not fat. Steaming, stir-frying, grilling, broiling, baking and roasting are among the best techniques for preparing meat and poultry.

4. Work out often: Find an exercise that appeals to you and do it regularly. Try to include exercise in your schedule daily. The more demanding the workout, the more calories you will burn. Even activities that do not expend many calories can relieve stress, increase energy levels and give your self-esteem a boost.

5. Develop good habits: Find a relaxing place to eat. Avoid eating late in the day or within three hours of bed time. Do not skip meals or limit yourself to fewer than 1200 calories daily. If you do, your metabolism may slow down so that you will burn calories slowly. Fasting may make you more inclined to binge. Avoid alcohol while dieting. The calories from alcohol supply no nutrients whereas fruits, vegetable and other high-fiber, nutrient-dense foods are good for you and make you feel full.