Notes

Don’t eat in front of the TV
You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade 1 hour of TV for a casual walk. Together, that’s 527 calories burned

Limit salad toppings
A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons, and vinaigrettes can add lots of calories.

Use smaller plates
Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25% less—and save up to 500 calories.

You won’t feel any less full, either, researchers say.

Skip the whip
Or at least size it down. Dessert-like coffee creations can contain as many as 670 calories, with large sizes and options like whipped cream, whole milk, and syrups

Count your chips (and crackers)
No, you can’t eat your snacks from a large bag or box because it’s waaaay too tempting to eat until the bag is empty.

Serve and sit
Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds.

Eat less pasta
One cup of pasta is just 220 calories. But typical dinner portions at restaurants can be as much as 480% larger than that 1 cup,