Guidelines for Eating Smart

• Eat breakfast – it’s the best way to start the day.
• Drink water – 4 glasses or more a day, more when it is hot or when you are active.
• Downsize your portions – how much you eat is as important as what you eat.
• Snacking – most packaged snacks are high in calories and low in nutrition.  Skip the cookies and the chips and snack instead on whole fruits, nuts, popcorn (without the butter), carrots or non-fat yoghurt.
• Fiber – foods rich in fiber are filling and give you energy.  These foods include bran cereal, fresh and dried fruit, broccoli, asparagus, peas, corn, cabbage, brussels sprouts, whole grain breads, brown rice and lentils.
• Lean protein – whether or not you eat meat, you need protein.  Best sources include skinless chicken or turkey breast, fish and shellfish, egg whites, lowfat milk and cheese, kidney beans, chick peas, tofu and other soy products.
• Variety – try to eat fruits and vegetables of many different colors.  This will help you get many vitamins and other nutrients important to your health. 
• Stop eating before you are full – you’ll feel better.

If you want to lose weight, here are some ideas to help you do that:

Crash diets or quick weight-loss schemes are not a good long-term solution.
Have patience in losing a half-pound to one pound per week.
Always drink plenty of water or other fluids.
Never skip meals in an effort to lose weight.
Get up and go, increase your physical activity.
Eat a variety of foods. 

Credits: The International Food Information Council Foundation and http://www.bluecrossma.com