Lose 10 pounds in five weeks by making smart food choices.By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness Eat nutritious foods frequently this week. Continue to make smarter meal choices by focusing on healthful dinners. Choose lean meats, poultry, fish and low-fat or nonfat dairy, along with an assortment of vegetables and beans to get adequate protein. Keep in mind that veggies and beans also provide lots of "good" carbs. Here are some more tips to eat smarter: Downsize dinner. The most common diet mistake is eating little to nothing early in the day, then chowing down at night. But if you eat smaller, regular meals six times a day, you can quell the hunger and cravings that lead to nighttime binges. Stay satiated with a healthy dinner that gives you 350 to 550 calories. Tips for a better dinner: - Choose lean meats and poultry.
- Forget fried foods.
- Avoid creamy dishes.
- Limit bread and chips.
- Always add a salad and veggie side dish.
Research restaurants. Dinner is frequently a dieter's downfall because it's often the time when your meal is prepared by someone else. But you can still control the ingredients and cooking methods when eating out by being prepared and requesting special orders. Most chain restaurants have Web sites that list the nutritional content of their menu items. If you go to a privately owned restaurant, you can still keep calories under control by asking for dressings and sauces on the side, choosing steamed or grilled items over fried, and following the dinner suggestions above. Plan ahead. If you're attending a cocktail party or event where hors d'oeuvres or a buffet will be served, eat something before you go so you won't be famished and vulnerable to overeating. Once there, position yourself away from the food and, when you do help yourself, stick to one plate and make smart choices. Remember to bring your Diet Diary with you to keep track of every bite. Rethink dessert. When you're eating out, it's easy to succumb to the dessert cart. But those dishes can contain more than 500 calories. If you must, split a dessert with your dinner companions. Or go for the fruit plate. Or find something else to satisfy your sweet tooth—a cappuccino with vanilla syrup, or a small chunk of very potent dark chocolate. When it comes to dessert, think quality, not quantity. To follow the plan: Continue to record everything you eat on your Diet Diary or My Wellness Center. Keep a running total of the calories that you eat per day and stay within your target range. When planning meals, first determine your daily calorie intake. Then distribute your total daily caloric allotment as follows: - Breakfast: 400 to 600 calories
- Morning snack: 100 to 200 calories
- Lunch: 400 to 600 calories
- Afternoon snack: 100 to 200 calories
- Dinner: 350 to 550 calories
- Evening snack: 50 to 150 calories
Go to Martica's Eat Smart Tips for Week 4. | 
