Always keep a healthy snack with you, such as fresh fruit, handful of nuts, whole grain crackers.
Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
Try different recipes for baking or broiling meat, chicken and fish.
Try to choose foods with little or no added sugar.
Gradually work your way down from whole milk to 2% milk until you're drinking and cooking with fat-free (skim) or low fat milk.
Eat foods made from whole-grains - such as whole wheat, brown rice, oats and whole-grain corn - everyday. Use whole-grain bread for toast and sandwiches; substitute brown rice for white rice for home-cooked meals and when dining out.
Don't grocery shop on an empty stomach. Make a list before you go to the store.
Read food labels.
Choose foods low in saturated fats, cholesterol, salt (sodium), and added sugars.
Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a slice of cake. Peel and eat an orange instead of drinking orange juice.
Try keeping a written record of what you eat for a week. It can help to see when you tend to overeat or eat foods high in fat or calories.
Take time to relax.
Do not try to change your entire way of eating and increasing your physical activity all at once. Try one new activity or food a week.
Find mellow ways to relax - try deep breathing, take an easy paced walk, or enjoy your favorite easy listening music.
Give yourself daily "pampering time". Honour this time, whether it's reading a book, taking a long bath or meditating.
Try not to eat out of boredom or frustration. If you are not hungry, do something else, such as taking a long walk.