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Let's say your lifestyle demands eating whatever is immediately
available, rather than planning a weekly indulgence. In cases like
this, consistent moderation is a good technique. Nutritionist Victor
Herbert notes that "a Big Mac contains all the vitamins, minerals,
and nutrients we need for health; but it also contains too much fat.
Two Big Macs a week is health food, a Big Mac every day is junk
food."
There are two ways of moderating your junk food intake: You can
limit the number of times a week you indulge; or you can clean up
your choice of foods. For some, a small amount of real chocolate is
more satisfying than a lot of low-fat chocolate. For others, more
frequent—but healthier—junk proves an easier way to change. If you
adjust the salt and fat content of your fast food meals, you can eat
them more often. When you order fast food, get a hamburger a la
carte rather than as a complete dinner and ask for it without
mayonnaise. Try ordering smaller portions, skipping the fried items,
and avoiding the extras. Steer clear of Quarter-Pounders and Double
Whoppers. (For more tips, see the "Order It Your Way" box.)
The same principles apply to supermarket snacks. Either splurge
and eat a fistful of cookies once a week or eat one cookie a day.
Choose the approach that works best for you; either is better than
no change at all. Listen to your appetite and use adjusted portions
and ingredients—rather than denial—to moderate your diet.
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