Eat More Produce.
Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables.
Go for the Grain.
By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you’re more likely to eat a reasonable portion.
Have Protein at Every Meal and Snack.
Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you’re less likely to overeat.
Trim Portions.
If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need.
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