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Step 1
Consider serving size, not package size. Overeating is easy when you don't know what an actual serving is. Accordingly, knowing a serving is essential to tracking what nutrients, fats and calories you're actually consuming.
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Step 2
Pay attention to the number of calories per serving. Be accountable by comparing this amount to the total caloric intake you require each day. You can find this by visiting different online calculators, but you can also visit a nutritionist or dietician, or ask your doctor for help. If you belong to a gym, the staff may be able to provide assistance as well.
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Step 3
Understand daily values. Foods with 5 percent or less of 'Daily Value' on a label means that food is relatively low in a specific nutrient, while 20 percent or higher means that food is relatively high.
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Step 4
Know that total calories in a food are more important in maintaining weight control than fat calories or carb calories are alone.
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Step 5
Choose foods not strictly on nutrition labels, but also on balance. Fill no more than one third of your plate with meat, poultry or fish, and two-thirds of your plate with vegetables, fruits, whole grains and beans.
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Step 6
Measure out your food to accurately account for a single serving size of all foods. Over time you'll be able to estimate accurately without measuring cups and containers.
