Many factors influence what, when and how much we eat, including our feelings, our environment and even television. Not being aware of these factors can lead to mindless eating and taking in more calories than we need. Here are a few tips to cut calories.

Reaching for that second helping: You will be tempted to eat more when bowls of food are sitting right in front of you. Consider serving from the stove or counter rather than from the table. This will reduce easy access to food even when you’re not as hungry.

Portion distortion: Check the serving size on the nutrition facts label. Keep in mind that a serving of protein is about the size of a deck of cards.  

Eating out of a bag vs. eating out of a bowl: Extra calories can add up if you are eating while doing other activities. Eat snacks such as potato chips out of a bowl. This will give you a portion size to eat versus eating until you are full.

Liquid calories from beverages: Calories add up when you drink too many soft drinks, sports drinks and alcohol. Even if you drink only one soft drink a day, over time those liquid calories will add up. For example, a 12-ounce can of regular cola contains 150 calories. If you had that with a lunch every day, over a year, that would add up to nearly 55,000 empty and unnecessary calories and a weight gain of a little more than 15 pounds. Instead, choose water and add your favorite fruits to it. Flavorful & delicious! sg