• Keep a food journal. Research suggests that tracking what you eat, along with details such as time of day, hunger, and fullness cues, may increase awareness of eating habits and support healthy weight-management goals. There are many apps available to make food tracking convenient, but a simple pen-and-paper journal can work just as well.


• Drink up! Drinking more water is a simple habit that can support overall health and help maintain a healthy weight. Staying hydrated may support metabolism and can help with fullness, which may reduce overall calorie intake.


• Toss the temptations. Remove the junk food, cookies, cakes, candy, and more from your pantry and fridge. Keep your kitchen stocked with fresh fruits, vegetables, and other nutrient-dense foods. And keep those foods visible and easily accessible. (Think veggies cut and ready to eat eye level in the fridge or fruit on the counter.)

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• Spice up your morning cup of joe. Try replacing the sugar and cream in your coffee with a dash of cinnamon. Not only is cinnamon calorie-free, but it’s also associated with several potential health benefits. Research suggests cinnamon may help support healthy blood sugar and triglyceride levels, while also providing antioxidant properties that support overall wellness. For an extra flavor boost, try sprinkling cinnamon into your coffee grounds before brewing.


• Less can be more. Using a smaller plate or bowl may help support portion awareness and reduce overall calorie intake without feeling restrictive. And when you’re enjoying a favorite treat, consider choosing a smaller portion of the real thing rather than a larger portion of a “light” or reduced-fat version. Research suggests that foods labeled “low-fat” can sometimes create a “health halo,” leading people to eat larger portions without realizing it. Enjoying satisfying foods mindfully can help you feel more content with less.


• Choose fresh. Eat more fresh, minimally processed foods. Generally speaking, fresh foods have higher nutrient density, with more fiber and less sugar than packaged or processed counterparts. Can't always access fresh fruits or vegetables? Check out the next health hack.


• Stock your freezer. Keep your freezer stocked with frozen fruit, vegetables, meat, fish, poultry, soups, and stews. Frozen fruits and vegetables are an easy and budget-friendly way to ensure you’re always prepared for a healthy meal or snack!


• Shut down screen time. Turn off the TV and remove yourself from the computer or smartphone when eating. Screen time is associated with poorer food choices and overeating. Step away and focus on your meal instead of being distracted during mealtime.


• Swap the sweets. Replace your favorite dessert with fruit. Not only does this help reduce calorie and added sugar intake, but it's also an excellent way to increase overall nutrient intake.


• Sit down, slow down, taste, and enjoy. It can take about 20 minutes for your brain and body to recognize feelings of fullness. Eating too quickly may make it easier to overeat before you realize you've had enough. One simple strategy? Try putting your fork down between bites and taking time to savor your meal.