Nutrition Cafe > Eight Steps to Sensible Eating 1. Reduce Portions You don't have to cut out foods that you like. You just need to cut down on all foods you eat except fruits and vegetables. For example, eat one cookie instead of three, or one slice of bread instead of two. Use a smaller plate or don't feel as though you need to fill your place. Tell yourself that it is okay to leave food on your plate at the end of the meal. 2.  Eat Slowly Put down your fork during your meal while you chew. You need time for your brain to tell you when you are full. If you eat fast, you will eat more than you need because you don't realize that you are full. Allow at least 30 minutes for each meal. Take smaller bites and chew more. This will give your brain time to tell you that you have had enough. 3.  Make Healthy Snacks Avoid high/fat calorie snacks such as cookies, potato chips and regular sodas. Choose low calorie foods like fruits or vegetables. Reach for water instead of soda or juice. Limit juice to less than 8 ounces per day. 4.  Reduce Fat Intake It's easier than you think to reduce your fat intake. Cut down on the amount of cream, butter, bacon, ice cream and cheeses that you eat. Bake your food instead of frying. 5.  Drink plenty of Water Fluid needs vary greatly depending on age, weight, season and individual needs. Drink fluids throughout the day. Substitute water for other forms of drinks such as juice, soda, tea, etc. 6.  Don't Eat After Supper Try to limit eating after dinner and before bed. 7.  Eat at a Table Try not to sit in front of the TV while eating. Eating at the table with family allows you to focus on the food you are eating and gives time for family members to talk about their day. 8.  Follow the Food Guide Pyramid  The Food Pyramid divides foods into five major food groups: grains, vegetables, fruits, milk and meat. It is a good guideline to help you eat a healthy diet. For proper growth and good health, eat a variety of different foods every day. Source:KidsGrowth.com < Back to Nutrition Cafe