|Evaluate your present diet by recording your food and fluid intake for 3 days, including one weekend day. Make sure to include accurate portion sizes, where you are when you eat, the reason you eat and what emotions you feel when you eat. Don’t forget to include sauces and condiments.
Count how many 8 oz. cups of fluids you have each day. You can include water, juice, milk, and other decaffeinated beverages, but do not include caffeinated or alcoholic beverages in your count. Compare it to the recommendations of at least eight 8 oz. glasses of fluids per day and make changes in your daily routine to meet these recommendations.
Calculate how many fruits and vegetable servings you have in your diet each day. One serving of fruit is a small piece of fruit or ½ cup of frozen or canned fruit. For vegetables, one serving is 1 cup raw or ½ cup cooked vegetables. At the very least, you should be consuming at least five servings of fruits and vegetables every day, if not more. Make the appropriate changes to your diet.
Determine how many sweets you eat each day. These should be consumed in moderation. Therefore, eliminate the sweets in your diet that you can live without and consume your favorites in no more than a serving size per day.
Assess how many servings of meats and other protein foods you eat each day. How much of the protein that you consume comes from high-fat sources, such as high-fat dairy, beef and pork? Replace some of these high fat options with low fat choices such as poultry and fish.
Add up how many starches you are consuming each day and whether they are enriched starchy products or whole grain products. Replace the starchy products, such as pasta, white rice, white bread with whole grain products, such as brown rice, whole-wheat pasta and whole grain bread.
Observe what is being added to your food, such as sauces and condiments. Replace higher fat toppings such as crème sauces, butter and mayonnaise for lower fat alternatives, such as marinara sauce, salsa, low fat dressing, and mustard.
Before drastically changing your diet plan or your exercise plan, consult your physician, especially if you suffer from any disease or condition for which you are being treated.