Pace your meals
Take time to enjoy your meals. Your body takes time to transmit the satiety (fullness) signal to the brain. You may already be full but may end up overeating if you eat too fast.
Enjoy all your favorite foods in smaller portions. You may choose smaller bowls, plates and glasses. Pay attention to satiety and hunger cues and pack the remaining meal for the next time.
Enjoy whole foods and eat fresh
Home cooked meals can be the most delicious and joyful times. Whole foods are nutrient dense and satisfying. Just look for foods that are as close to their natural state as possible. Limit or avoid processed foods, frozen dinners and restaurant foods. These tend to be packed with hidden fat, empty calories and sodium.
Spice it up
Use herbs and spices to flavor your meals. Many of these also provide good nutritional and health benefits.
Manage your meal
Start your meal with a salad using just enough dressing. Opt for main dishes with vegetables. Choose baked, grilled, broiled, steamed or poached foods rather than fried foods. Balanced meals with a good amount of protein, fiber and fat will keep you satisfied and help you from getting hungry sooner.
Eat more often
Try to eat more of the nutrient rich fruits, vegetables, whole grains and low fat dairy products. Fill half your plate with colorful fruits and vegetables. Make at least half of your grain food products as whole grain.
Eat less often
Limit or avoid foods that have added sugars, salt, and solid fats – such as candies, sweets, pizza, cakes, pastries, ice creams, sausages, deli luncheon meats, hot dogs and canned soups/vegetables/chili. You may treat yourself to these occasionally.
Choose lean protein
Prepare your meals with lean cuts of meat and skin the chicken. Enjoy fish at least twice a week. Try to include omega-3 rich fish such as Salmon, Herring, Lake Trout, Sardines, Tuna, Mackerel often. Seafood such as oysters, mussels, clams and calamari (squid) also supply omega-3s. Opt for vegetarian protein such as beans, peas, nuts and seeds.
Avoid extra fat and sodium
Sauces, gravies and dressings typically tend to be high in fat and sodium. So use them judiciously.
Quench your thirst
Water should be your preferred choice for a drink most of the time. Next, you may choose healthy options such as fat-free or low-fat milk, unsweetened tea and drinks without added sugars. Enjoy other higher calorie beverages sparingly. Avoid soda drinks.
Delicious and satisfying snack options are fresh fruits, roasted/salted nuts, dried fruits, veggies with light dips, cheese, fruit smoothies, yogurt/parfaits, baked fruit, whole grain finger sandwiches.
Check the nutrition facts
Be sure to check the calories, fat calories, carbohydrates, sodium in packaged foods. Look at the ingredient lists. Avoid foods with too many additives.