1. Eat 5 to 6 balanced meals a day
Eating 5 to 6 balanced meals a day means eating breakfast, lunch, and dinner, and 2 to 3 snacks daily. Each should include a grain and/or starch, a vegetable and/or fruit, and protein.

Build a balanced plate at every meal, a well as snacks. You'll see that the plate is divided into three sections, each section representing one of the main food groups, along with portion size. On one-half of the plate are fruits and vegetables, on one-quarter of the plate are grains and starches, and the remaining one-quarter is a source of protein.

2. Control portions and count calories
People who have successfully lost weight are those who control their calorie intake by monitoring food portions and calories. Reading labels, carefully measuring servings, and eating off smaller plates are all smart strategies to get you started. If you are dining at a restaurant, ask the waiter to serve you a small portion and wrap up the rest in a doggie bag.

Here's a reminder of the Energy Equation:
Calories in + calories out = caloric deficit or gain

Track your food intake by measuring your meals and snacks with measuring cups or a scale into appropriate portion sizes, rather than by counting calories. Use portion sizes as the guide to lowering calorie consumption, simply by eating less. When I divided my own dinner plate into the three components I describe above, I instantly realized that my portion sizes were larger than needed and this alone has helped me to better manage my weight. Here are some useful tips for assessing portion sizes by hand, when you are unable to measure your servings:

• A 1 cup (250 mL) serving of cereal, rice, or beans is roughly equal to the size of your fist.

• A 3 ounce (90 g) serving of chicken, beef, or fish is roughly equal to the size of the palm of your hand.

• A 1 ounce (30 g) serving of cheese is roughly equal to the size of your thumb.

3. Eat breakfast every day
Research shows that breakfast eaters generally weigh less than people who skip breakfast. A healthy breakfast provides those first critical nutrients your body needs each day for energy (so that you enjoy your exercise more!) and to manage stress. Eating breakfast also revs up your metabolism, which helps manage your weight. (People who skip breakfast also tend to snack throughout the day and consume a lot of extra calories at night, when metabolism starts to slow down. This all adds up to weight gain.)

Breakfast should be a combination of lean protein, complex carbohydrate, and healthy fats containing essential fatty acids, found in the omega-3s and omega-6s. This will help you build lean muscle and stabilize insulin levels, which help maintain hormone levels and manage sugar cravings early in the day. With your mind and mood in a positive and peak performance state, before you know it, mornings will have become your best friend.

Here are six breakfast suggestions to get you going:
1. 1 cup (250 mL) cooked oatmeal with 1 cup (250 mL) skim milk or soy milk and 2 tablespoons (30 mL) dried cranberries sprinkled on top

2. 1 to 2 slices whole-grain toast with 1 tablespoon (15 mL) peanut butter per slice and 1 sliced banana

3. Yogurt parfait: 3/4 cup (175 mL) plain yogurt with 1/3 cup (75 mL) fresh or frozen berries and 2/3 cup (150 mL) muesli.

4. 1 cup (250 mL) high-fibre cereal with 1 cup (250 mL) skim milk or soy milk and 1 apple

5. 2-egg vegetable omelet with a whole-wheat English muffin

6. 3/4 cup (175 mL) cottage cheese with 1/2 cup (125 mL) fresh pineapple and 1 to 2 slices whole-grain toast

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