Our Daily Bread (and other food groups)
Portion Size
This is probably the number one issue to overcome when trying to lose or maintain weight. If you've ever had a meal on an airplane or eaten a frozen meal like a Lean Cuisine, those are regular-sized portions. The majority of people eat so much more at mealtimes, either in the first go-around, or they go back for a second helping. There are a couple of tricks to eating less; at home, put away the leftovers as soon as the food is on the plates and in restaurants, divide the food in half and ask for a to-go box up front.
Shop the Periphery
In the grocery store, think about how the food is arranged; the fresh produce, breads and meats are around the periphery and the processed foods are in the center. Shop the periphery as much as possible for the freshest items.
Things to Avoid
While I firmly believe in the 'everything in moderation' mantra, there are some foods that should be avoided as much as possible. Deep fried foods are artery cloggers and are SO high in calories that one meal essentially covers your entire daily intake. Soft drinks are a huge source of wasted empty calories. Drinking should be for hydration, not nutrition, so try not to drink your calories.
Choose Color
Think about the food you eat; soups, pasta sauces, salad dressings etc. If you have a choice between something that is white (clam chowder, alfredo sauce, ranch dressing), vs. something that is brightly colored (minestrone, marinara, balsamic vinegar), nine times out of ten, choosing the brightly colored option will lower your caloric intake and provide much higher quality calories. Colorful foods are typically loaded with nutrients and antioxidants, which make them not only a fuel source, but also a rich source of vitamins, minerals and cancer-fighting molecules.
Veggies Rule
'Meatless Monday' is a thing. There is an effort to promote at least one day where your nutrition comes from plant sources only. While animal proteins provide all of the amino acids you need to build your proteins, it is a great idea to give your digestive tract a day off once a week.
Eat Real Food
If the list of unpronounceable ingredients on a food box is longer than the list of items you recognize, then it is not real food. Stay away from over-processed foods.