Week #4: Make Smart Choices

Learning the importance of portion control.

It's always better to eat healthful, nutrient-packed foods-fruits and veggies, low-fat dairy foods and lean protein sources, such as poultry and fish-but when it comes to weight loss, a calorie is a calorie is a calorie. Accumulate 3,500 extra ones and you gain 1 pound. That's why it's so important to learn what a portion really looks like (hint: a serving of lean protein should not be as big as your head). Mastering the principles of healthful cooking can help you make dishes that deliver "deliciousness" without all the calories and fat. The result: You won't feel deprived and fall off the wagon with a big binge when your co-worker brings in a plate of her homemade brownies to share.

Articles, tips and community discussion:

• What healthy eating looks like
• Learn how to measure portions with your eyes
• Aisle-by-aisle supermarket buying guide
• 7 simple tactics for cutting calories without changing what you eat
• 3 grocery shopping tips
• Servings vs. portions: How much is one serving?
• Tips to keep portions in check
• Find out what one serving or "ounce equivalent" looks like for foods from fruit to oils.
• How to eat a balanced diet and limit calories
• Find out how you can retrain your taste buds

Tools to help you this week:

Featured recipe: Turkey-Mushroom Burgers
See more Healthy Diet Recipes, Menus and Tips