Last week we addressed the dangers posed by sugar consumption, which is a topic that Mike Furci has addressed on this site for years. There’s no way to have a “low-fat diet” if you’re also loading up with sugar and carbs.

With that in mind, this is a good time to revisit Mike’s list of banned foods – basically foods you should be avoiding or at least eating less of in your diet. Review the list and print it out, and then over the next week eat as you normally do and write down everything you eat. Then compare it to this list and you’ll see that you probably need some adjustments to your diet.

This is the first step in altering your eating habits by identifying foods you need to replace. Remember, it’s not about counting calories. What you eat is far more important.

If you’re hungry, eat. If you’re not, don’t.

Under no circumstances should you count calories, ever.

Avoid calorie-dense fast foods. (Mainly processed, fast foods, fruit juice, soda pop and other high-carb foods.)

Plan your meals, and prepare your food in advance. This is perhaps the single biggest contributor to consistent healthy eating. You’re less likely to fall off the wagon if there is quality food already made.

Eat at least four meals per day. Your goal should be to eat six times per day, once every two to three hours. A healthy snack, e.g., vegetables, cottage cheese, sugar-free yogurt, etc., is considered a meal.

Make sure to eat a portion of protein with every meal. If your meal consists of a starchy carb, always consume a bit of your protein first. This ensures a lower glycemic index for the meal and will curb eating too many carbs.

A portion of protein is four to eight ounces, or a portion is about the size of the palm of your hand or a clenched fist.

Choose carbohydrates that are on the lower end of the glycemic index. Refer to the Approved Foods chart.

Whenever time is of the essence, use meal replacement packs, protein powders and drinks, cottage cheese, yogurt, etc. This takes the guesswork out of meal planning during a busy day.

Use natural unprocessed fats and oils for cooking and salad dressings. Avoid using, or strictly limit, your consumption of polyunsaturated fats (vegetable oils) and never cook with them.

If you want to get healthy, look better and feel better, you need to learn more about how to eat. Read this article and then read Mike’s columns regularly.