Use smaller dishes.

Grabbing a smaller plate or bowl may seem like a small change, but it can make a big difference in how much food you serve yourself. Research shows that larger bowls can cause us to take as much as 30 percent more food! Smaller plates require less food to fill and make portions appear larger, which leads to eating fewer calories without feeling deprived.

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Fat was once considered bad for health, but as research has evolved we now know that all types of fat are not equal. Fat is an essential component of a healthy diet. It plays a role in brain health, helps build cell membranes, and allows the body to absorb fat soluble vitamins. However, some fats can increase your risk for heart disease and stroke.

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Baba ganoush is an eggplant dip or spread popular in Turkish, Lebanese, and Indian cuisines. It is easy to make at home, and results in a delicious vegetable-based snack with heart-healthy fats from olive oil, seeds, or nuts. While it is often served with pita or flatbread, you can lighten up your snack by serving it with fresh vegetables, such as cucumber slices, celery sticks, and cherry tomatoes.

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Athletic shoes and socks

If there is one thing to invest in before starting your exercise program, make it your shoes. Quality athletic shoes that fit your feet well and that are designed for your activity can help reduce the risk of pain and injury. In addition to shoes, also consider your socks. Athletic socks that wick moisture are affordable, and they can help you ward off common issues such as blisters.

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As seasons change, you may notice a change in your eating and exercise habits. While some of these changes are positive, others can have a negative impact on your choices and lead to unwanted weight gain.

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This easy breakfast is just what you need to get you through a busy day. These flavorful egg white tostadas are low in fat and packed with protein. By skipping the cheese and topping them with fresh homemade salsa, you also reduce excess sodium.

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Moving workouts indoors during hot weather will allow you to keep up the intensity without overheating. Don’t think that an indoor workout means you have to surrender to lengthy sessions on the treadmill. Add variety by trying new classes, sports, and routines that burn calories and keep you fit.

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Don’t restrict your salads to only leafy greens. These healthy whole grains add a burst of flavor, texture, and nutrients to make boring salads more exciting.

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Tomatoes are rich in vitamin C and disease-fighting lycopene. Onions are loaded with polyphenols and provide minerals such as manganese. This simple salad contains few calories and makes the perfect summer side dish.

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Before you throw away those food scraps, take a second look. Are they edible? You might be surprised to find that many of the stems, tops, and leftover pulps that you often discard can be reused in delicious and healthy ways.

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