[Muffie's Mom]

Go slowly. If you are moving toward your goals by making just a few changes, that is great. Keep it up. If you are not moving toward your goals, make a couple more changes and see what happens.

Review your progress with your doctor. Bring your food diary to each office visit. Ask for tips and answers to your questions. Let the doctor know what problems you are having.

Don't stop eating all of the foods you like. That isn't a good plan for a long-term change. Eat smaller servings of the high-fat, high-calorie foods you love, or eat them less often, or try healthier substitutes.

Avoid too-large servings by measuring your food portions. If you do this every day at home, you will get a good idea what a half cup of mashed potatoes looks like. This will help you when you eat at restaurants.

Plan carefully for eating out. Plan ahead, be the first person to order, and be assertive about getting just what you want. You might let the other people you are with know that you are trying to eat healthy foods and would appreciate their support.

Try to notice and change food and eating cues at home and work. Eat only in one room in your home. Pay attention to your food--don't eat while you are watching TV or reading.