Get Your Body Ready for the Beach

It is that time of year again - time to get your beach body back. Although the demands of everyday life can make it difficult to adopt a diet plan, we want to share some ideas with you on advance planning and portion control to ensure a healthy meal or snack choice. Although financial well being is important, money won't do you any good if you are not around to enjoy it. Following good rules of dieting can also save you money on your annual food bill and after all, every little bit helps.

Understand the basics.

Restaurants are notorious for serving massive portions. Use these comparisons as a general guide to determine how much to eat and what to take home for a second meal:

* 1 cup fruit = one baseball
* 3 ounces grilled fish = a cheque book
* 3 ounces meat = one deck of cards
* 1 cup lettuce = four leaves
* 1 ounce cheese = four dice

Requesting a half order or sticking to the children's menu is a helpful (and sometimes less expensive) way to stay on track for many people.

Double up

Double your favourite healthy dinner recipe on Sunday night, separate into appropriate portions, and freeze for later in the week. These good-for-you meals are perfect to take to work or for kids when they get home from school.

Do the math

Many people avoid buying fresh fruits and vegetables - healthy meal staples - out of fear that a large portion will go to waste. Take advantage of 'two for one' sales and other promotions in the produce department. Vacuum-seal and freeze whatever won't be used in a week. Doing so saves money and ensures that your favourite fruits and vegetables are always available.

Buy realistically

Certain foods fare poorly in the freezer no matter how well they're packaged. Tomatoes, celery, and potatoes lose their crispness and become watery, sour cream separates, and avocados should only be frozen when mashed (not whole or sliced.)

Snack packs

One serving may be 11 potato chips, but it's easy to lose track of how much you consume when you eat right out of the bag. Measuring economy items such as pretzels, nuts, and cereal into single servings ahead of time helps fight the temptation to eat more and teaches children the right amount of food for a snack.

Know your triggers

Is it difficult to stop eating your favourite food even when you're full? Some of us plan to eat a cookie or two, but find it nearly impossible to stop until the bag is gone. It may be best to avoid foods you know bring temptation - at least while it's bathing suit season.

It has been said that diets don't really work. They help lose weight short term, but for really effective healthy eating, you have to change your overall eating habits.