1. Control portion sizes

How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants often are larger than anyone needs.

Follow a few simple tips to control food portion size. These tips can help you shape up your diet as well as your heart and waistline:

• Use a small plate or bowl to help control your portions.
• Eat more low-calorie, nutrient-rich foods such as fruits and vegetables.
• Eat smaller amounts of high-calorie, high-sodium foods. These include refined, processed and fast foods.

It's also important to keep track of the number of servings you eat. Keep these points in mind:

• A serving size is a specific amount of food. It's defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is about 1/3 to 1/2 cup, or about the size of a fist. A serving of meat, fish or chicken is about 2 to 3 ounces. That's about the size and thickness of a deck of cards.
• The recommended number of servings in a food group may vary. It depends on the specific diet or guidelines you're following.
• Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.