Look back at your food diary from last month. Use a cookbook to explore ways to make foods you ate more nutritious – and unusual.

Ask people from different racial, regional and religious and cultural backgrounds to share their favorite foods and recipes. Incorporate at least 2 of these into your menus.

Buy a new cookbook with recipes from a cuisine you have never tried. Prepare at least one meal a week from cookbook.

Sit down with a healthy cookbook. Make a list of 30 recipes that look appealing. You don’t have to use them immediately – but they will be there when you need them.

Make a special trip to grocery store to shop for herbs and spices. Buy at least 5 you’ve never tried and experiment with at least 1 new herb or spice each week.

Take a cooking class. Check your local YMCA or community center for course offerings.

Flip script. Make a list of meals you usually eat for breakfast, a list of meals you usually eat for lunch and a list for dinner. Then eat what you normally eat for lunch for dinner, dinner for breakfast and breakfast for lunch.

Each time you go grocery shopping buy at least 5 different brands than you usually do. You may be surprised to learn that different brands offer better taste, nutrition and price.

Total Healthy Your Choice

Calories Calories Calories

2000 1600 400

1800 1440 360

1500 1200 300

1200 960 240

You may be wondering, “If I eat properly only 80% of time, does that mean I won’t reach my weight loss goal?” First, let’s remember rule: input does not equal output. But, lets say, you reach 80% of your weight loss goal; that is still cause for celebration. If you lose 8 pounds instead of 10, 16 pounds instead of 20 or 80 pounds instead of 100, I would enthusiastically applaud your efforts and I hope you would too.

You can also adapt “The 80-20 Rule” on a monthly basis. For example, there are 28 days in February. If you focus your efforts on eating well for 22 days, remaining 6 days – scattered throughout month – you can indulge a little more. Or, you might also try eating 80% of your caloric intake before 7 pm and consume remaining 20% later in evening when you are less active.

The “Healthy 80” List

n Poultry without skin

n Fish, seafood cooked without breading or fat added

n Lean cuts of meats trimmed of fat

n Low-fat dairy products

n All beans, peas and lentils – cooked without meat fat

n Breads, bagels and English muffins made from whole wheat, rye, bran, and corn

n Flour or meal; whole grain or bran cereals, whole wheat pasta, brown rice, bulgur

n All fruits and vegetables – eaten with limited sauce, cheese or butter

n Soy foods

The “Your Choice 20” List

-- Cakes -- Fast Foods

-- Pies -- Soft Drinks

-- Donuts -- Ice Cream

-- Pastry -- Mayonnaise

-- Chips -- Salad Dressings

-- Cookies -- Gravies, sauces

-- Candy -- Sugar

-- Fried Foods -- Fats high in saturated fat