1.    Drink at least 4 to 6 8 ounce cups of plain water. Keep a water bottle on hand that you can refill and be sure to wash thoroughly at day's end.

2.    Have two healthful snacks each day that cover two food groups; examples include one green apple, sliced with 1 tbsp nut butter, or 1/2 cup low fat yogurt mixed with 1/2 cup berries.

3.    Plan a treat that adds up to 100 calories (two small cookies, or 4 small pieces of chocolate for example).

4.    Leave a few extra bites on your plate at all meals.

5.    Instead of a whole sandwich, have only half; balance the meal out with fresh fruit or some grilled or raw veggies

6.    Have an ounce of nuts or seeds (preferably raw and unsalted) as part of a snack or meal.

7.    Eat only while sitting down at a table

8.    Think about what you should eat more of, and not what you â€oeshouldn't” eat.

9.     Instead of having your usual fruit-on-the-bottom or flavored yogurt, go for plain low- or non-fat yogurt (or Greek yogurt) and add 1/2 cup of berries, 1-2 tbsp of nuts, seeds, or dried fruit, or 1/2 cup unsweetened apple sauce.

10. Turn off all distractions (including your cell phone) at every meal and snack; really focus on your food.