Dining Out
1. Don't be afraid to ask for what you want- toast without butter, veggies without oil, no potatoes. Most restaurants will be happy to meet your needs.
2. Have a good idea of what you will eat before you arrive. The bad choices can be overwhelming if you don't think ahead.
3. Stay away from high density carbs- potatoes, bagels, rice, pastas, etc.(all refined white carbs).
4. Skip the appetizers.
5. Drink water mostly and diet soda and coffee in moderation. High sugar fruit juices have no real benefit, you're better off eating a piece of fruit with some protein.
6. Watch your portions- only eat the portion right for you (the size of your fist or the open palm of your hand). Eat half and take the rest home for your next meal. Your body wasn't designed to digest huge portions all at once.

Shopping
1. Never go to the store hungry and always go with a list full of protein, good carbohydrates and vegetables.
2. The wrong dressing can ruin a good for you salad- look for dressings low in carbs and sodium.
3. A portion size of full fat or low fat cheese is better than fat free. Fat free means it's preservative and chemical rich.
4. Protein, protein, protein! - chicken breast, ground turkey or chicken, turkey burgers, lean beef and lean pork, eggs or egg substitute and natural peanut butter (it has less sugar).
5. Whole grain is always better than white- more fiber and better digestion.
6. Skip the sugar cereals and toaster pastries for a hearty hot cereal- oatmeal, crème of wheat, grits.