* Eat a good breakfast every day.
* Eliminate snacks between meals
* Remove empty and refined calories from the diet as much as possible
.* Eliminate or drastically cut down on all visible fats (Crisco, mazola oil, margarine, salad dressings)
* Eliminate or reduce use of free sugar found in desserts, jams and jellies, sweetened cereals and other processed foods, or added sugar on dry cereal, in coffee or teas, etc.
* Eliminate soft drinks (substitute fruit juice)
* Use unrefined cereal grains. Use brown rice instead of white rice and whole wheat bread instead of "enriched" white bread. Use cooked cereals for breakfast instead of dry cereals.
* Don't use alcoholic beverages.
* Reduce your intake of animal fats.
* Avoid meats.
* Avoid dairy fat. Use skim milk in place of whole milk.
* Avoid cheese. Replace it with skim cottage cheese.
* Avoid butter. Use alternative spreads for bread and use them sparingly (mashed avocado, peanut butter).
* Avoid baked goods. They are usually high in sugar and fat.
* Eat no more than 2 eggs per week.
* Eat a light supper rather than a heavy one.
* Get regular, moderate exercise.
* Get adequate rest, fresh air, sunshine, and drink pure water.
* Have regular medical check-ups.
* Find ways to manage your stress and feelings of frustration.
