Eat at least three times per day.

Pay attention to your body. When you feel like you have had enough to eat, stop. Quit before you feel full, stuffed, or even sick from eating. You can have more if you really are hungry.

If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before you have more food. Often, the cravings will go away.

Drink plenty of calorie-free drinks (water, tea, coffee, diet soda). You may be thirsty, not hungry.

Pick lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% milk instead of high-fat/higher-calorie choices,

Get plenty of fiber. Vegetables, fruits and whole grains are good sources. Have a high-fiber cereal everyday.

Limit the amount of alcohol (beer, wine, and liquor) that you drink.

Keep all foods in the kitchen. Eat only in a chosen place, such as at the table. Don’t eat in the car or the bedroom or in front of the TV.

8 dry roasted peanuts

1 slice of fresh pineapple

7 celery stalks

1 small pack of raisins

10 grapes

1 cup of bell peppers

50 blueberries

12 strawberries

1 sesame bread stick

10 oyster crackers

2 apricots

1 jaffa cake

1 green apple

16 cherry tomatoes

1 cup of brocolli

1 lady finger

2 arrowroot cookies