1. Have regular meals and snacks at approximately the same time each day.

• Eat breakfast every day.
• Try to eat something every 3 to 4 hours.
• Avoid eating 2 hours before bedtime.

2. Don’t drink your calories.

• Stay away from regular sodas and other high sugar beverages.
• Drink water for thirst.
• Drink non-fat or low-fat dairy products.
• Limit size/number of coffee and juice drinks to a few times per week.

3. Cut down on feeding cues.

• Keep foods that control you out of the house.
• Limit the amount and variety of processed foods you bring into the house.
• Eat in appropriate eating areas such as kitchen, dining room, patio.
• Avoid eating while watching TV/computer.

4. Consume less calories.

• Include a fruit and vegetable with each meal and snack.
• Limit the number of carbohydrates you put on your plate.
• Eat half your meal when you eat out. Take the rest home.
• Order the kids meal or the plainer food choices (cheeseburger rather bacon avocado cheeseburger).
• Avoid super sizing.

5. Add more fiber to your diet.

• Eat more whole grains. Try to include a whole grain with each meal.
• Eat fresh, steamed and grilled vegetables.
• Eat more salads (but watch the fat).
• Eat more fruits.

6. Learn about calories.

• Read food labels and stick to the serving size suggested.
• Keep snacks down to less than 200 calories unless participating in intense exercise.
• Have a “calorie bank”. This means 200-300 fun calories that you save for a special food or occasion.