Drink water instead of sugary drinks.
Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories in Diets around the world.
Foods to eat less often
Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats. Use these foods as occasional treats, not everyday foods.
Enjoy your food, but dont overeat
Take the time to fully enjoy your food as you eat it. Eating
too fast or when your attention is elsewhere may lead to eating too
many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough
Check your Portions
Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.
Include These Foods
Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for healthвЂ”including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.