Eat slowly and chew thoroughly
Eat regular meals at consistent times
Use smaller portions and avoid overeating
Include a balance of protein, vegetables, fruits, whole grains, and healthy fats
Drink water with meals and throughout the day
Limit sugary drinks and added sugars
Limit refined grains, fried foods, and high-sodium processed foods
Choose lean proteins (beans, lentils, fish, poultry, eggs, tofu)
Add vegetables and fruit to most meals
Prefer whole grains (oats, brown rice, quinoa, whole-wheat bread)
Include healthy fats (olive oil, nuts, seeds, avocado)
Aim for fiber-rich foods to support digestion
Avoid eating when distracted; sit down to eat
Stop eating when comfortably full
If hungry between meals, choose planned snacks (fruit, yogurt, nuts, hummus, vegetables)
Adjust portions to your hunger, activity level, and goals
If you have dietary restrictions or medical conditions, follow a tailored plan