ASK THE "DON'T DIET" DOCTOR

Dear Dr. Dorie:
I tend to dine out often, and I am wondering which foods are the healthiest choices for me and which foods I should avoid.
- Eating Out

Dear Eating Out:
Most diets or weight control programs typically have a list of "good" foods to eat often and "bad" foods to avoid.  The problem is, when you tell yourself you can't have a certain food you will find yourself wanting it even more.  Another difficulty with this concept is that you can still load up on calories by overeating "good" foods.

Rather than relying on a list of food choices, try instead to listen to your own body's "inner wisdom."  Scan the menu.  Ask yourself, "Am I really hungry right now? What am I hungry for?" Try to tune into your body's needs.  If you have been ordering foods that are higher in fat and calories for the past few meals, you will likely find yourself wanting a lower fat, lower calorie choice.  Likewise, if you have been skimping on calories and fat, you will tend towards a higher fat and calorie selection.

Many people think that "inner wisdom" is the same thing as "enjoying all foods in moderation." The difference is that the moderation concept is based on keeping track of your food intake in your head and telling yourself, "I had French fries yesterday, so I shouldn't have them again today...I'll have a baked potato instead."  To contrast, "inner wisdom" is based on your body naturally guiding you, sending a message like, "I really don't feel like fries today...a baked potato sounds great."

Experiment with the "inner wisdom" concept for a few days.  Choose restaurants that have a variety of selections.  Take the time to tune into your body's messages and order the foods that you feel hungry for.  As you eat, be aware of how the food is tasting and pay attention as you get full, stopping as you become satisfied, not stuffed.

Fast-food restaurants are convenient and affordable, but offer few selections.  If you do eat fast-food regularly, ask yourself, "How do I feel?"    You may find yourself wanting whole-grain foods, fruits and vegetables, but unable to find these at the local drive-thru.  Try new restaurants that offer the choices you want.

You don't need a list of foods to follow to eat healthfully.  The healthy choices are found by offering yourself a variety of food selections and then listening to your "inner wisdom."

© 2006 Dr. Dorie McCubbrey, all rights reserved.  As one of America's leading experts on obesity and eating disorders, Dr. Dorie is the author of How Much Does Your Soul Weigh? (HarperCollins, 2003).  Visit www.DrDorie.com for more diet-free solutions to your food, weight and body worries.

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