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Make healthy eating easy: 10 great tips

The secret to weight loss, according to the average doctor, is to eat less and exercise more. Simple, huh?

For most of us, it isn't that simple at all. The 'eat less and exercise more' philosophy is too broad and wide (pardon the pun) to have personal application. We need more specifics - stuff we can do to make it work.

Eating in moderation could be accused of being another attempt to generalise weight loss, however a few simple tips sets this pearl apart from the rest and help you become your own 'moderator':

Share a meal:Have you ever noticed the average restaurant portion could probably serve a family of four? Rather than feeling uncomfortably stuffed or deciding to drag home the leftovers, split a meal with a friend and do your wallet and your bottom line a favour.

2. The one bite rule: While sharing a meal is a great idea, sharing a dessert might be your undoing. How about just taking one bite instead and then asking the waiter to take it away? (No doggie bags!) You get the taste without the waist.

3. Know thyself: Moderation may be good for some things, but dangerous in others. In other words, you may be able to split a meal, but need to say no even to a forkful of dessert because eating sugar will lead you to a full throttle binge. Knowing your weaknesses - and being honest about them - will keep you on the straight and narrow.

4. Have a plan: If your office is having a holiday party, eat something before you go so you won't be ravenous. Scope out the buffet and pick out one of your favourites. Having one of each snack you love will help you feel a part of the festivities without looking like Santa.

5. Serves you right: Serve your dinner on a smaller plate. Studies have shown that we interpret food amounts in relation to the size of the plate. Who knew? Along the same thinking: skipping the family style serving at the table as well. Plate the food in the kitchen and bring it to the table.

6. Just say no: 'No thank you' is probably more polite than just a plain NO. Practice this most important phrase when offered seconds or huge portions when having a meal at someone else's house. Smile as you say it and remember the reward will show up on the scale!

7. Get picky: Choose to eat moderately only the foods you really love. Remember that you're worth more than a stale piece of chocolate cake any day of the week!

8. Downsize: You're craving stodge and decide that you really must have a burger, chips and a soft drink. How do you do it without blowing a week's worth of healthy eating? Choose the kid's meal instead and shave off quite a few calories, plus get a cool toy as well!

9. Reward yourself: When you make good choices like this consistently, the result is downward movement on the scale. This is what moderation is all about! Reward yourself with a non-food treat, like a manicure or a new pair of shoes. Moderation is wonderful and puts you in charge of your food!

10. Drink water: Water is truly a miracle worker. Able to quell appetites and thirst in a single (200ml) glass, this mighty liquid will help you make moderate, temperate decisions when it comes to eating. Just keep your glass filled!

Leanne Ely is the author of Saving Dinner: The Menus, Recipes and Shopping Lists to Bring the Family Back to the Table (Ballantine).

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