It is not always easy to make the best choices. Here are some tips to help you maintain a healthy weight and diet.

• Control your portions. Read the serving sizes on nutrition labels and adhere to them.
• Choose healthy cooking styles. Frying or coating with butter and oil can turn a healthy food into fat and calories.
• Eat three meals a day, including breakfast.
• Get plenty of rest.
• Eat at the table.
• Do not watch television while you are eating.
• Choose whole grains such as wheat breads, oatmeal or brown rice.
• Keep washed and cut vegetables at eye level in the refrigerator.
• Select a variety of fruits and vegetables so you do not grow bored.
• Shop from a list, and do not shop when you are hungry.
• Eat just half of your meal in restaurants. 
• Space your meals four to six hours apart.
• Eat smaller amounts of food at one time and eat more often.
• Maintain a supply of low fat, low sugar snacks such as yogurt, rice cakes, sliced vegetables or popcorn at home, in your purse and at work.
• Be active and balance activity with the calories you consume. Take a walk, dance, ride a bicycle, take the stairs, etc.
• Use fats and oils sparingly.
• Lower your stress. Many people tend to eat when they are under a lot of stress. Help yourself avoid that pitfall by reducing the amount of stress in your life.
• Seek support from family and friends.
• Expect setbacks and forgive yourself.

This information is intended to be used as a guide only. Please consult your doctor before beginning or changing any diet and/or exercise program.