1. JUNK LESS: Avoid the temptation of junking on fast foods. Take alternate routes to avoid seeing drive through restaurants. If you must eat fast food, choose lower-calorie options like grilled chicken or low-fat chili. Also look for fruit or veggie options and order small sizes; avoid 'value' meals. Sip water instead of sugary drinks.
2. SNACK HEALTHIER: Instead of reaching for cookies or chips, enjoy a small handful of nuts, or low-fat yogurt. Take advantage of fresh fruits in season and enjoy refreshing options at different times of the year. Only snack when you're hungry – not to relieve stress – and eat one serving at a time.
3. DINE OUT LESS: Plan every day, so that your only option isn't a restaurant. Cook more than you need, and freeze half. Then you'll have frozen meals you can take out whenever you need them. You can even make easy-to-fix healthy foods – like oatmeal with fruit – for lunch or dinner.
4. AVOID MINDLESS EATING: In addition to eating only when you're hungry, watch yourself; when you feel satisfied – before you feel full – STOP EATING, even if there's still food on your plate. Don't sit in front of the TV or computer when you eat. Multitasking leads to overeating. Pay attention to your food.
5. SNACK LESS AT WORK: Get unhealthy snacks out of your office – or at least out of plain sight. If you tend to graze mindlessly at work, don't keep food at your desk. You snack less if you don't have them within easy reach. Keep it at least 2 meters away from your seat. The distance makes you think each time you grab a bite.
6. EAT SMART AT RESTAURANTS/PARTIES: Planning helps you make smarter choices when dining out. Have a healthy snack before you leave for the buffet. At the restaurant, cut your meals in half. If at a party, limit portions of desserts and high-calorie dishes to just a taste. Once you've eaten, step away from the food and avoid conversations around the buffet table.
7. EAT LESS SUGAR: Give up one sugary soda a day. Cutting just one can of regular cola means losing over 30 grams of sugar – or about 8 teaspoons – from your diet. Replace sodas and other sugary drinks with water, or unsweetened tea. Fresh fruit has less sugar than fruits canned in syrup.
8. EAT BREAKFAST DAILY: If you're too rushed in the morning to have breakfast, take it with you to work or school and consider portion sizes carefully. Even if you don't like typical breakfast foods, it's important to eat something in the morning to fuel your body.
9. LEARN TO SAY 'NO': Stay strong when it comes to eating healthy. The waiter might tell you that bread is served compulsorily with soup. Your co-worker might pressure you to try her homemade cooking. Remember that every bite adds up, so it's important not to give in over and over. Explain if you want to, or just politely decline. You don't owe people an explanation, but you owe yourself good health.
10. DON'T OVEREAT: Think small portions. Trade large plates for smaller ones. Use a tablespoon to dish out portions. Think about what you put on your plate to make sure you really want it. Serve from the cooker instead of the table, so that second helpings aren't right in front of you. Eat slowly so your body has time to tell your brain you're full.