Low Fat: Gradual Change
or Snap the Rubber Band?

Brown and Schulman recommend "small progressive changes" and "one step at a time." Step one, limit red meat to no more than once or twice a week. Reduce the portion size, sneaking up on yourself till you stop eating red meat altogether. Do the same with high-fat dairy and off-the-shelf products. Meanwhile gradually eat more fruits, more vegetables, grains, beans if you can tolerate them, soy milk and tofu. Try a new ingredient every week.

What if this doesn't work for you (see Sidebar) The trick, obviously, is to do whatever suits you. It takes about three weeks to change any habit. A lifetime's eating style is made up of dozens of habits. Changing several habits all at once can be irritating and stressful. Or it can be a relief, an opportunity, a pleasure. Follow your instincts, above all the instinct to take care of yourself.

It helps to distract yourself from what you're giving up. Add things you already enjoy - a walk every day, a swim, a trip to the library, more time on a hobby. Rewards and new beginnings. The aim is not to "go on a diet" but to eat healthier, tastier, more enjoyable foods. If you feel an urge to buy kitchen equipment (a juicer, a garlic press), do it. Instead of gazing longingly at your frying pan, drop it off at the thrift store and pick up some luxury fruits and vegetables on the way home.

Luxury? Antonio's tomato sauce or Jack Beaven's broccoli with garlic are simple to make and taste great. Or check out this month's recipes on the next page, lowfat links.

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