Use the nutrition-facts panel and ingredients list when choosing foods to buy. Be on the lookout for sodium, sugar and fat content, particularly Trans fats.

Eat fresh, frozen, or canned vegetables and fruits without high-calorie sauces and added salt in sugars. Avoid high-fat cream sauces and toppings. Accustom your taste buds to less salt.

Replace high-calorie foods with fruits and vegetables. You can eat a larger volume …