"Everything in moderation" is a great motto until you realize that moderate means different things to different people. You need less food than you think. The average American consumes 530 calories more per day now than he or she did in 1970.

Reduce processed foods- too much salt and saturated fat, sugar- low fiber means not feeling full and feeling hungrier sooner

Avoid most “light” foods- light salad dressing has sugar, less nutrients

Avoid most “low fat” commercial foods- sugar content is high, often actually more total calories

Avoid the total number of choices on table- more choices, more total eaten. If there are two types of cookies on a plate, the temptation is to eat one of each.

Start with smaller portions- American portions have exploded- ask for second helping if desired (“clean plate” syndrome)

As you reduce the amount of food you eat, use smaller plates to keep your meals from looking skimpy.

Begin a couple of meals each week with an apple or a cup of broth- not cream- soup. Either will help curb your appetite.

Good fats do more than help protect the heart. They also seem to delay hunger pangs. People on high-starch, low-fat diets are often hungry soon after they eat. They would be more satisfied eating nuts or a salad with a full-fat dressing.

Eat at least five 1/2-cup servings of fruits and vegetables a day—and preferably more. (Nine is divine, according to the latest nutritional research.)