Want an easy way to identify high calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.
One serving of oil or fat is 1 teaspoon, which is about the size of the tip of your thumb.
People who drink skim milk instead of fruit juice at breakfast eat about 9 percent fewer calories at their midday meal.
One serving of nuts is 1 ounce, or about 25 almonds or 9 walnuts.
Eat from dishes, not containers or bags.
A serving of a thinner fillet of fish is about the size of a checkbook.
One serving of vegetables is equal to 1/2 cup. Green leafy vegetables are low in calories, so one serving is about 1 to 2 cups.
One serving of fruits is equal to 1/2 cup of sliced fruit or half of a large whole fruit. Half a cup is a about the size of a baseball.
Use smaller plates, bowls, and glasses to make your portions look larger.
Some fruit flavored yogurts have up to eight teaspoons of added sugar. Add your own fresh fruit to plain or vanilla yogurt to boost fiber.