Learn how many calories you need a day and know the calorie counts for foods you eat.
Track your weight and physical activity.
Prepare and eat smaller portions.
If you drink, no more than one drink a day for women and two for men. A drink is one 12-ounce beer, one 4-ounce glass of wine, or a 1.5-ounce shot of 80-proof spirits. All contain Ã¯Â¿Â½ ounce of alcohol.
Read the nutrition information on the foods you buy.
Don't add high-calorie sauces, salt, or sugar to your vegetables.
Replace high-calorie foods with fruits and vegetables.
Increase fiber intake by eating more beans, whole-grain foods, fruits, and vegetables.
Stop using solid shortenings; use liquid vegetable oils instead.
Cut down on sugared beverages.
Choose fat-free or low-fat dairy foods.
Cut back on pastries and sweet baked goods.
Reduce salt intake by comparing the salt content of different brands, choosing lower-salt versions of processed foods, and using fewer salty condiments, such as ketchup.
Choose lean cuts of meat. Remove skin from poultry.
Instead of frying or sauteing meats and fish, try grilling, baking, or broiling them.
Instead of fruit juices, eat whole fruits.
Try using meat substitutes in your favorite recipes.
(These recommendations are from the American Heart Association)