Plan your meals and healthy snacks ahead of time to help curb your appetite; avoid going more than 4 hours without consuming any food or beverage

  Control your portion sizes at meal times

  Enjoy a variety of fruits and vegetables - aim for at least 5 portions per day

  Add flavor to your meals by cutting the fat and seasoning with more herbs and spices
 
  When dining out, choose foods that are grilled, baked, broiled, steamed or boiled more often; avoid fried and fatty foods

  Always ask for sauces or salad dressings on the side - avoid cream or mayonnaise-based dressings

  Increase your physical activity on most days of the week, and before starting any exercise program, it's always best to consult your doctor

  Increase your fiber intake - go 'Whole' grain! Avoid processed and refined items

  Choose lean cuts of meat, fish and chicken; remove all visible fat and any skin 

  Choose more often low-fat or fat-free versions of milk, cheeses and yogurt