Track what you eat using an app or a journal Find out what drives you to eat (stress, anxiety, sadness, using food as a reward when you feel happy) Limit added sugars (sugars in cookies, cakes, etc. not the naturally occurring sugars in fruit) Cut out liquid calories like alcohol, soda, and juice and drink water instead Choose whole grain breads and cereals Eat more frequently, have 5-6 mini meals instead of 3 large meals (and don’t skip breakfast) Include lean protein (fish, lean meat, poultry, nuts, beans, and more) Choose carbs that are low on the glycemic index (asparagus is much lower than a potato) Eat more fiber to help you feel full (foods high in fiber include artichokes, green peas, lentils, broccoli, and lima beans) Enjoy small amounts of good fat (found in fish, nuts, seeds, and olive oil)

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