Healthy fats—found in olive oil, nuts, nut butters, salmon, tuna and avocado—can help fill you up and keep you full. Your body can only use so much energy at a time, and eating 5 or 6 small meals instead of 3 large ones makes it easier to burn off calories instead of storing them as fat. Sourcs of fiber include fruits, vegetables and whole grain products (whole wheat bread, brown rice, quinoa, beans and lentils). By avoiding foods like soda, ice cream, cakes, cookies, and candy bars, you can cut out many unnecessary calories.

Including these fats in your diet every day (in moderation) can help you maintain your weight.
Apps such as GoMeals and CompareChains provide nutritional information for many restaurants. People who eat breakfast in the morning generally have more energy throughout the day and make better food choices. Fresh fruit, dried fruit, fruit juice, and frozen yogurt can satisfy your sweet tooth with natural sugars.

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