Tips on healthier eating habits

Eating is like any other behavior that we develop over time and it may be very hard to change. When I counsel my patients' on diet, I often hear: 'But I hardly eat anything at all!'. That is usually not true, because with few exceptions, weight is directly related to your food intake. When I ask them to note down everything that they eat daily for a week (i.e. maintain a food diary) - they often come back and are shocked at how much they were 'actually eating.'
Identify and change your eating habits!
Never eat quickly.
Never take large mouthfuls.
Chew the food thoroughly.
Avoid sodas (even diet ones).
Don't eat while watching TV.
Don't eat anywhere but at the dining table.
Stop buying high calorie, high sugar foods.
Read all food labels.
Remember fresh food is always better than processed food.
Stop buying snacks, or if you must buy - then get the smaller packages.
Avoid shopping in 'big-box' stores, where you often end up buying gigantic amounts of food.
Plan on what you are going to buy before going grocery shopping, and try to stick to your planned list.
Avoid impulsive buying.
Do not go grocery shopping with kids, as you may end up buying a lot of unhealthy food.
Keep a food journal and review it after a week. You will then realize what or how much you are actually eating.
Finally, NEVER GIVE UP! You are improving your health and your life. Keep going!