Herbs and spices promote good health and enhance flavors, so use them liberally (except for salt; use sparingly). Oils rich in monounsaturated and omega-3 fats help your body fight off diseases.
For breakfast, drizzle walnut oil on hot cereal and sprinkle with cinnamon. At lunch, mix tuna with olive oil and vinegar and season with oregano or dill. Come dinnertime, serve protein with marinades rich in herbs and spices; drizzle flax oil on vegetables and season with herbs. When frying, use olive oil with moderate heat and organic canola oil with high heat.
Daily Snack Idea:
Dried Apricots and Pumpkin Seeds
Ease up on foods high in saturated fat, such as butter and cream cheese, and trans fat (or "partially hydrogenated"), such as those in certain margarines and processed foods. Limit your use of vegetable oils (corn, soybean) and buy only organic brands.
Stick with your food journal.
Curb overeating: Learn about serving sizes. Cook only enough food for the meal at hand, unless you know you'll pack the leftovers for lunch. Rather than serve food family-style, create a plate at the stove. You'll be less likely to overeat.