updated 1/18/2006 1:47:01 PM ET 2006-01-18T18:47:01

Some tips and a sample menu from “The Flavor Point Diet,” a new weight-loss book by obesity researcher Dr. David Katz of Yale University.

  • Avoid mixing sweet and salty foods at the same meal, though an occasional Chinese food meal is OK.
  • Avoid processed food with lots of hidden flavors that can stimulate overeating.
  • Drink six 8-ounce glasses of water throughout the day.
  • Always start dinner with a mixed green salad to help curb your appetite.
  • Eat some of the same flavor at every meal of the day to help feel full sooner.

Sample menu
For “tomato” day, breakfast is a sandwich of two slices of while grain bread, one soft-cooked egg, two slices of tomato and 1 tablespoon of part-skin mozzarella cheese. Morning snack is 12 cherry tomatoes with two tablespoons of hummus. Lunch is tomato and black bean Mediterranean salad in half a whole-wheat pita. Afternoon snack is 12 baked corn chips and one-third cup tomato salsa. Dinner is baked tilapia with tomatoes, olives and capers, cooked bulgur wheat, sauteed cauliflower florets, tossed garden salad with chickpeas. Dessert is peach-blueberry salad.

Total calories: 1,535, 24 percent from fat, 20 percent from protein, 56 percent from carbohydrates; 53 grams fiber; 272 milligrams cholesterol; 2,186 milligrams sodium.

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