Small Eating Changes from the Weight Watcher’s website
[with my comments added in!]

Water, water, water, water.
[Not only will the weight slide off, your skin will look great, too!]

Order half portions at restaurants, or share a full portion with somebody. Or ask for a “to-go” container when you order your food, and pack up half the portion before you even start eating.
[I do this now and it's amazing how good that food tastes for lunch the next day since I don't have to cook!]

Cut back on butter and mayo.
[Land O Lakes Light butter is the best - I've tried them all! Not only does it taste really good, it's real butter and doesn't gel in your mouth like some of those other margarines. I've never been a mayo fan to begin, so I can't comment much on that - except stay away!]

Limit fried foods to once or twice per week.
[I splurge on a large fast food 'fries' order once a week and it curbs my salty fast food craving!]

Use less or no sugar in your coffee or tea.
[I'm not a fan of substitutes like Splenda, but I've learned to leave room in my day for that extra pack of sugar in my coffee. I'd rather have 2 cups of sugar/cream'd coffee than that cookie anyhow!]

Replace ground beef with “Boca” products or ground turkey.
[Boca burgers are surprisingly good, especially with a slice of Kraft fat free swiss cheese! And adding ground turkey into your spaghetti mix? You can hardly taste the difference!]

Try at least one new food every week. If you’re bored with what you’re eating, you’re more likely to give up.
[Share recipes with friends or find new ones online. It's sorta fun to share with others.]

Eat fresh, raw veggies with sandwiches instead of chips.
[I add low sodium soy sauce to my sliced cucumbers and find it far more interesting to eat instead of chips. If you do have to eat chips, buy the Baked sort and only eat one serving.]

Measure your portions until you’re sure you know what a cup, a half-cup, and a tablespoon look like. This will help you practice portion control, an essential key to weight-loss success.
[I didn't do this, but you do tend to get a sense after watching what you eat.]

Try not to drink high-calorie beverages.
[My husband lost 20lbs in 2 months by cutting out JUST 2 cokes a day for lunch.]

Dip your fork in a side of salad dressing before each bite, instead of pouring it directly on your salad. You’ll find that you are satisfied with much less than you usually put on.
[This works amazingly well and I've learned to actually like the taste of my salad instead of what I drowned it in!]

Find healthy alternatives to all your favorite foods.
[It's easier than you think... some things won't always taste AS good, but they're not bad!]

If you don’t really love it, don’t eat it.
[If you do really love it, eat it... but do it in moderation and remember that you ate it and counter it with other good things the rest of the day.]

Never eat out of a bag or box. Take out a measured/counted quantity of food and put it in a bowl. This way, you know exactly how much you’re having.
[I buy little snack-sized Ziploc bags and divide chips and crackers up into 1 serving sizes. I can grab a baggie and munch on the snack in there without fear of over indulging. Another life saver? 100 Calorie packs. I LOVE these things.]

ALWAYS eat something for breakfast.
[I had a hard time losing weight at first then I read an article about kick starting your metabolism.. and it said to eat breakfast to do it! I had always skipped breakfast and two weeks after I started eating a healthy breakfast I lost 6 lbs! Special K bars are really good for this because you can just grab them and go - and the fat/calorie/fiber balance is good!]

Read food labels. Check serving sizes.
[I never did this before and was astounded to realize just how many servings I was eating out of a bag/box of something!]

Add vegetables to everything.
[I don't do this, but I did start drinking at least one V-8 a day to get a serving of veggies in me. ]

Plan meals in advance; use that information to make out a complete shopping list.
[Eating on the fly is usually cost prohibitive and full of bad stuff. Making time to shop for what you need and cooking your own food is a huge step in the right direction to healthier eating.]

Give food to guests to take home.
[Amen! Who wants those cold leftovers anyhow!]

Write down everything you eat and drink, without fail.
[This takes real effort and is the hardest part for most folks to stick to. "Write what you bite" and you'll find that documenting everything you stick in your mouth might just be the step you need to curb what you scarf.]

Plan ahead for special occasions by accounting for higher-calorie foods before you eat them.
[When I know I'm going out to a particular restaurant, I try to go online and look at their menu as well as the nutritional value of their dishes. You can't do this with everyone or if you don't know where you're going - but it's a helpful tip if you can! Additionally, if I know there's a particular date/meal/event that I'm attending, I'll try to eat better for the day before or after to help counter what ever mishaps I might encounter. :D]