Take control of your appetite

Eating right doesn't mean that you have to give up your favorite foods altogether. You will just need to have a little self-discipline and learn how to prevent yourself from overeating.

A useful tip is to constantly remind yourself to control your portion sizes.

For example, only consume read meat in small amounts, and choose varieties that are low in fat. In addition, fried foods, chips, candy and other high fat foods should be eaten in small moderations, if at all.

Some recent research demonstrates that Americans are consistently overestimating their portion sizes. Comparing the portion sizes of food to something visual is an effective way to accurately measure a healthy portion.

The Food and Nutrition Board considers one serving size of meat, poultry, or fish two to three ounces, which is comparable to the size of a deck of cards. A serving of vegies is similar to the size of your fist, and pasta about the size of a tennis ball.

If you eat the right foods, you can suppress your appetite and still achieve a feeling of fullness. Try loading up your diet with foods rich in fiber. You should plan to eat at least five servings of fruits and vegies a day. Substitute fruit juice with whole fruit because most of the fiber and phytochemicals are in the peel and the pulp, which is usually removed from juices. Also be sure to include other high-fiber snacks such as popcorn, breakfast cereals, nuts, bran muffins, and baked potatoes with the skin on.

Another effective way to prevent overeating is to switch to several small meals throughout the day instead of the typical breakfast, lunch , and dinner meals. Eating only three meals a day can lead to severe overeating because the period of time between the meals can be as long as 5-6 hours. After 5 hours your body starts to run on empty, which often encourages you to eat a large meal to help your body refuel.

Snacking while engaged in other activities can also lead to overeating. If you eat while watching tv, reading, or working on your computer, causes you to not pay attention to the amount of food that is being ingested. Having your meals in the proper dining area will make you more aware of the size of your portions. When you want to have a snack, make sure you leave the bag in the kitchen and take only a small amount with you to snack on.

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