The best way to handle a situation like this, is to forgive yourself and forget it ever happened. That’s right. Experts say that just because you cheated on one meal (even one entire day) your goal should be to get back on track. Just because you ate few extra calories one day, it doesn’t meant you are going to gain weight.

Here are a few pointers to get back on track:

1- Ask yourself what was the reason you “cheated” in the first place. Is it because your diet goals are unrealistic? Perhaps you are starving yourself in order to get to your target weight faster and you need to change portions or add more calories to your diet.

2- Forgive and forget. The sooner you forgive youself, the sooner you’ll forget about it. This is very important because it will take you to the next step.

3- Restart your plan as soon as possible. If you over-ate on one particular meal, or one particular day, eat a little lighter the next day.

These steps might seem like a no-brainer, but many people get discouraged because they binge one day, and they blow all the progress they had made so far.

Don’t let guilty feelings get to you. You are in control and it was your decision to start on the diet so now it will be your decision to go back on track.

While it is true that smaller portions is the key to healthy eating,
according to a recent study, a small portion or a bite of something you crave and has made you gain weight in the past, it may only trigger a desire for more sugary snacks an hour later.

This might be because that chocolate bar may have been a comfort food in the past, something that was perhaps filling an emotional need instead of satisfying hunger.

The solution?

Take a small handfull of healthy trail mix instead. The small amount of sugar from the dried fruits and the oil and protein in the nuts is a more complete snack from a nutrition point of view.

Drink some water. Very often people confuse hunger and thirst.

If your craving is emotional, take a long walk. Exercise has been proven to curb cravings for chocoholics. The reason? Walking briskly releases endorphins (the anti-stress, feel-good hormones produced by your body when you exercise) Can’t walk because your are at the office? Take the stairs instead of the elevator, and do it fast.
By the time the oxygen reaches your brain, you will have forgotten about your sweet cravings.

Try them if you like them and stay slim.

For Breakfast:

Best Waffle

1. Van’s All Natural Multi-Grain Gourmet Waffles
If you want a hot easy breakfast, these multigrain waffles taste homemade and each serving packs 5 grams of fiber.

Try a Bagel

2. Thomas’ 100% Whole Wheat Mini Bagels
These little babies come in the right size, are full of fiber and taste great with a little natural peanut butter.

Best Cold Cereal

3. Optimum® Blueberry Cinnamon Cereal
Organic whole grains, flax, blueberries sweetened with organic evaporated cane juice. This high fiber breakfast
has about 240 calories per serving when eaten with skim milk.

A Hearty English Muffin

4. Food for Life 7-Sprouted Grains
Delicious nutty taste and made from sprouted grains. Contains no wheat and yet it’s delicious.

For Lunch:

For lunch boxers here are some suggestions:

5. Boar’s Head Branded Deluxe Lower Sodium Ham.
One of the best deli meats, this Boar’s Head delicacy is full of flavor and low in sodium. It has 42% Lower Sodium and
only 60 calories per serving.

6. Sargento Reduced Fat Sliced Swiss Cheese
Good to add to those ham sandwiches, one slice will provide lots of flavor. Only 60 delicious calories.

7. MexAmerica 100% Whole Wheat Tortillas
Most wraps are fat and calorie heavy however these large whole grain wraps have only 210 calories and 5g of fat.

8. Healthy Choice Fresh Mixers
Now here is a treat to keep in your desk drawer (no refrigeration needed) These dishes come with sauce, pasta or rice, and strainer.  All you have to do is add water, microwave it, drain it and eat it. Make everyone jealous at the office.

Dinner winners

If you are looking for a ready to eat frozen entree, try:

9.  Amy’s Garden Vegetable Lasagna.
290 calories and 9g of fat. No preservatives, no MSG all organic and it definitely tastes homemade.

Pasta

10. Barilla Whole Grain Spaghetti
It tastes like regular pasta, and it’s loaded with filling fiber.

11. Barilla Tomato and Basil Sauce

Barilla uses fresh, diced tomatoes and olive oil to provide the same richness and thickness found in homemade
sauces. Most other store bought brands start with tomato paste and water. 70 calories per serving 1.5g of fat

Best burger
12. Dr. Praeger’s Tex Mex Veggie Burgers
Well, it doesn’t taste like meat but who cares. These are truly delicious. The main ingredients are carrots, black
beans, onions, string beans, corn, zucchini, soybeans, oat bran, peas, red pepper, spinach, broccoli. 110 calories, 4.5g of fat.

Best frozen pizza:

13. Kashi Original Crust Mediterranean Pizza
The crust is made from Kashi’s original seven whole grain blend and are topped with things like fire-roasted
vegetables, tasty cheeses and all natural chicken. 290 calories 4g fat 5g of fiber. Just add a salad and it’s dinner.

Best Vegetable Soup

14. Campbell’s Select Harvest Light Southwestern-Style
50 calories per serving and 3g of fat (1 cup serving). It blends the flavors of tomato broth, corn, carrots and
celery. Sprinkle with chopped cilantro and jalapeno peppers to kick it up a notch. Pair it with a nice crusty
bread and it’s a quick light dinner.

Deserts:

15. Yoplait Delights Parfait, Creme Caramel.
At 100 calories this little desert is a sinful treat. It contains caramel yogurt on the bottom, and creamy vanilla yogurt on top. Other flavors are available with the same calorie count: Lemon Torte, Chocolate Raspberry and Triple Berry
Creme. Yummy

16. Klondike Slim-a-Bear 100 Calorie Vanilla Ice Cream Sandwich.
Who doesn’t like a Klondike ice cream sandwich? Well, this one is only 100 calories with 6g of fat. Two soft chocolate
cookies sorround the delicious vanilla ice cream. A very tasty frozen treat.

17. Cadbury Royal Dark
How about a desert that is rich in antioxidants? Here is a desert that satisfies chocolate cravings and it only has 170
calories, 12g fat. OK. A little high on fat but you don’t have to eat THE WHOLE THING!

18. Edy’s Slow Churned Yogurt Blends Vanilla
A burst of calcium, 100 calories, 3g of fat. It also has live yogurt cultures and it really tastes like ice cream.

19. Edy’s Fruit Bars
These skinny all natural fruit bars will keep you skinny. If  you like fruit, you will love the taste of these fruit bars.
They are made with all natural fruit juices, sugar and other natural ingredients. Most have only 80 calories and they
are very satisfying.

Snacks

Best granola bar

20. Kashi TLC Trail Mix
A low sugar, natural snack bar. TLC stands for “tasty little chewies” these bars are dense, chewy and nutty and they
are also good for you. Ingredients include: seven whole grains, sesame, roasted nuts, dried fruit. They pack 4g of
fiber and are very satisfying

A recent study just proved that having one slice of whole rye bread with breakfast, will help you feel less hungry throughout the day.

The study, published in the Nutririon Journal says that “Rye bran induces a stronger effect on satiety than the other two rye fractions used when served in iso-caloric portions.”
The study compared whole rye bread versus whole wheat bread (in equal amounts) and the people who had the rye bread for breakfast were less hungry in the mid afternoon than those who ate the whole wheat bread.

Source: http://www.nutritionj.com/content/8/1/39

But here are some ideas that will make snacking healthy and fun:

• Always plan your snacks ahead of time. This way, when you are hungry, there is no need to run to the vending machine and end up with junk.
• Instead of munching away, make snacking a part of your day, just like breakfast or lunch.
• Choose healthy nutrient rich snacks

Examples of snacks that travel:

• Raw veggies such as celery sticks, baby carrots, red bell pepper strips, and broccoli florets (remember the “fat burning foods report?)
• Part Skim or light mozzarella sticks. They only have 50 calories and are packed with calcium
• 1/2 cup of cooked edamame (fresh soy bean) You can find them in the frozen vegetable department. They are good hot, cold or at room temperature. Only 50 calories, and packed with protein and fiber.
• Almonds. (approximately 15 nuts) Unpasteurized raw almonds are the healthiest. Or 5 almonds and 5 dried apricot halves.
• 1 small can of low sodium vegetable juice such as V8
• 1 apple with 5 or 6 cashew nuts

It is a good idea to plan your snacks ahead of time. This way, when you are hungry, there is no need to run to the vending machine and end up eating junk.

Instead of munching away, make snacking a part of your day, just like breakfast or lunch.

And always, always, choose healthy, nutrient rich snacks.