1. Stay well hydrated, BUT avoid thin liquids with calories! Research has shown that foods in a WHOLE form (i.e., apple) provides FAR more satiety for a given calorie level than it does the same amount of calories in liquid form (e.g., apple juice). In other words, people typically eat less calories by CHOICE (i.e., no “willpower” needed!) when they skip thin liquid calories (e.g., sugared soda pops, alcohol, thin fruit juices, sports drinks, creamed coffees….though skim milk may be less of a problem, according to some preliminary research, since it’s a bit thicker than water and has protein). Of COURSE…plain tap water, in the mass majority of cases, is the gold standard for hydration.

2. Reduce the calorie density of the foods you eat. Foods with a high calorie density (i.e., low water content) take more calories to provide satiety (aka sensation of “fullness”) than foods with lower calorie density (i.e., high water content). Whole fruits, vegetables, legumes and nonfat dairy are all much lower in calorie density than dry grain-based foods such as breads, crackers, popcorn, dry cereals…even when “whole grain” – but ESPECIALLY when processed and made with sugar and white flour! And when fat enters the picture too, like fatty meats, oils, nuts and other high-fat foods…well, now you are REALLY in high in calorie density zone. Foods that are high in fat include fried foods, most cheeses, butter, margarine, oils, fatty meats and many fast foods such as pizza and burgers (which the latter two being high in BOTH fat AND calorie dense carbs!). Foods that are high in starch and sugar include cakes, pastries, cookies, most breads and most desserts…..some are high in BOTH calorie dense carbs AND fat (and, of course, low in quality protein) so should be considered VERY rare indulgences (like on YOUR birthday – NOT everyone else’s birthday!). For protein, in addition to medical formula/medical meal replacements, choose baked or broiled (not breaded or deep fried!) lean poultry and seafood instead. Also, certain dairy products – like FAGE or OIKOS 0% yogurts, and low fat cottage cheeses (see below about salt issue and cottage cheese though) – as well as egg whites and egg beaters – are very reliable sources of protein.

3. Increase high-fiber foods. Foods with more dietary fiber tend to make people feel satisfied longer than those with less dietary fiber. Vegetables, legumes (i.e., beans and lentils), WHOLE fruite and COOKED whole grains (oatmeal, plain brown rice and whole wheat pasta….careful on portions with rice and pasta!) are all good fiber sources AND either low (veggies/whole fruits/most legumes), or moderate (cooked whole grains), in calorie density.

4. Try to eat at at regular times after having a REAL breakfast (i.e., don’t go so long without eating anymore…STARVATION DOESN’T WORK!). Research has made clear that people who have a REAL breakfast (containing at least 15-30grams of protein (our shakes, cereals, bars and pre-prepared entrees are basically all in this zone) but keeping to within 250-400 total calories – e.g., Egg Beater or egg white (yolks are high in calories and fat) veggie omlette with a piece of whole wheat toast and either fruit or light yogurt) followed by a regular eating pattern (i.e., having meals and snacks about every 2-3 hours for your first three feedings (i.e., breakfast, mid-AM snack and lunch) to a maximum or 4 hours before breakfast) have less night time hunger, eat less calories overall during the day/night, have better cholesterol, keep more muscle with aging, live longer and weigh less.