1. Read the nutrition facts panel. Low fat does not always mean low calorie. Most packaged foods (like small bags of chips) have several servings.
2. Limit alcohol. It contains about 70 calories per ounce and can weaken your resolve.
3. Eat on smaller plates.
4. Serve smaller portions.
5. Put your fork down and take a sip of water between bites.
6. Fill at least two-thirds of your plate with fruits and vegetables.
7. Instead of supersizing, order “kids’ sizes.”
8. Use plates instead of snacking from bags or brownie pans. Take a single serving and put the food away.
9. Serve food in the kitchen, but eat at the dining table. Seconds will be less tempting.
10. Use low-fat milk, cheese, and other dairy products.
11. Instead of putting dressing on salad, serve the dressing in a separate dish. Before you spear a bite of salad,  put a small amount of dressing on your fork. You’ll get the flavor of dressing without as many calories.

ONE SERVING                                                      LOOKS LIKE

3 oz. meat/poultry/fish                                               Deck of playing cards or the
1 oz. hard cheese                                                      4 dice
2 Tbsp. peanut butter                                                Size of a golf ball or
1 medium apple/pear/orange                                    1 tennis ball or baseball
1/2 cup ice cream                                                      Computer mouse
1 bagel                                                                       Size of a hockey puck
1 cup cereal with milk                                                A tight fist
One small baked potato                                            Computer mouse
One cup raw vegetables, yogurt, or fruit                   Will fit into an average woman’s hand

Source: Academy of Nutrition and Dietetics

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