Simple strategies for sound nutrition

* Don't have it around. This is so simple, but so true. Are potato chips your weakness? Don't have them in the house.

Fill the house with healthy choices, then you have no choice but to eat healthy.

* Don't wait to get hungry. Don't wait until your stomach is growling to feed it. The result usually is overeating.

Eat frequently to keep the hunger pangs at bay.

And, on that same note, don't eat until you're stuffed. We often keep eating past the point of being full, which means extra calories and discomfort, and sometimes even guilt.

* Out of sight, out of mind. When you fix a meal, put everything away before you sit down to eat.

Leaving the ice cream on the table while you eat your serving is an open invitation for seconds. It's an invitation that usually is accepted more times than not.

* Be prepared. Think about your nutrition from the start. If you forget to thaw the chicken breast, it usually means you'll be ordering pizza or hitting the drive-through that night.

Plan your meals for the week, and don't get caught off guard.

If you're leaving the house for an extended period of time, make sure to bring healthy snacks. If you're heading to an event and you're unsure of the menu, eat before you arrive.

* Exercise. Activity equals burned calories. Not to condone poor eating habits, but the more you exercise the more you can get away with in your diet.

* What will this do for me? This is my fail-safe tactic. Before eating something, ask yourself "What is this going to do for me?"

* One step at a time. Don't try to overhaul all your bad habits in one shot. Focus on one behavior at a time and it will feel less daunting.

Start by drinking more water, eliminating fried food or substituting regular food choices for lighter versions.

Trying to make mass changes can be overwhelming.

* Don't be too strict. Go ahead and have what you want, but don't go overboard.

A treat's not a treat if you have it all the time. Practice moderation.