Tips for slimming down as summer nears

F — Freshen up your food life: Hey, fashion plates! Spring colors belong on the breakfast, lunch and dinner plate, too. Bright greens, deep oranges, pinks and purples -- choose fruits and veggies with colors of the rainbow in mind to add a variety of nutrients to your diet. The vitamins, minerals and other healthy plant compounds in produce are vital for glowing skin, too. Did you know that the vitamin C found in foods including strawberries, oranges, tomatoes and green peppers helps your body build collagen needed for skin repair and wrinkle preventions? Chef de cuisine David Gross, of Market restaurant in the W Hotel in Buckhead, has introduced a new menu that marries food fashion with fitness. A pretty sauce made with fresh carrots, lime and basil is the perfect light accessory for the slow-cooked salmon. The roasted organic chicken with tangy mustard sauce is served with a bouquet of spring vegetables.

R — Recognize barriers: OK, it's going to be tough to say "no" to summertime food favorites such as fried chicken and potato salad on picnics or ice cream as you stroll through town. So, embrace the flavors of the season and resolve to enjoy them in smaller quantities. Whether it's frozen yogurt, gelato or the full boat real deal ice cream; enjoy one lovely scoop and pile on the luscious fresh fruit options offered at frozen dessert places. A sprinkling of nuts adds a few more calories, but adds a bit of protein and heart-healthy oils.

E — Enjoy the taste of eating right: Did you know that the deviled eggs, steamed shrimp, barbecued chicken and steak kebabs -- often served at summer parties -- are all diet-friendly lean protein choices? Feel free to add low-cal flavor with mustards, horseradish, cocktail sauce and salsas. Remember that some foods are actually allies in the weight-loss war. A cold soup such as gazpacho, which is made with tomatoes, cucumber and bell peppers, is super-low in calories and fills you up without filling you out. Add some steamed shrimp to the bowl, and you've got a meal. Take advantage of the short window of time some seasonal items are offered such as the soup made with spring peas at Market.

S — Start new habits: Spring-cleaning your clothes closet often calls for taking stock of what you'll keep and what you'll donate to Goodwill. While you're at it, make a list of what you're eating and drinking for a few days. Be as specific as possible on types of foods and amounts. Don't know what a cup of mashed potatoes looks like? Get out some measuring cups and become familiar with portion sizes. This snapshot will help you keep track of overeating, and while you're at it, write down your physical activity. Did you take the stairs instead of the escalator at the mall? That counts, too! Weight management research shows that those who keep a diet diary are more successful in reaching their goals than those who don't keep track of fitness and food intake.

H — Have a plan: Rise and shine! Start your day with a mission to be healthy. Eat breakfast. Schedule time to take a walk or go to a yoga class. Just as you plan ahead to protect your skin with sunscreen, plan ahead to make sure you'll have something healthy to eat. If you're going to a potluck summer party, bring the salad or vegetable side dish to make sure there's something healthful on the menu. Restaurants are ready for spring and summer weather, too, and many are making even greater efforts this year to feature delicious locally grown produce. Check out their menus online and choose your night on the town based on which eateries mention the most farmers.