1. SNACK ON NUTS

Instead of reaching for nutritionally empty snack s like chips, cookies or sweet drinks, have an ounce of nuts. How many nuts in an ounce? Around 14 walnut halves, 23 almonds, 6 whole brazil nuts, 49 shelled pistachios. On average an ounce of nuts provides 160-190 calories and 13-19g of heart healthy fat (www.foodreference.about.com). Nuts contain vitamin E which is good for your hair and skin and stress busting B vitamins. They also contain some protein. Since they are calorically dense, keep serving sizes to an ounce.

2. PORTION SIZE COUNTS!

Make half your plate full of vegetables, a quarter full of lean protein-chicken, (i.e. turkey, fish, beef or pork tenderloin, or legumes). The last quarter of your plate should be whole grains or complex carbohydrates (i.e. whole wheat pasta or tortilla, brown rice, quinoa, barley, and baked, red skin or sweet potato).

3. Replace Sweet Drinks with Water

Drink 8 or more glasses of water per day, and try to only drink water.  If you drink fruit juice or pop daily, you may be adding a lot of unnecessary calories from sugar to your diet that can negatively affect your weight and overall health. Switch to water instead.