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In planning a healthy diet, consumers can make good use of the nutrition facts section included on food labels. Information found here includes levels of saturated fat, cholesterol, fiber and certain nutrients found in each serving.

Other tips for reducing or burning calories include:

• Avoid consuming large amounts of empty calories. Junk food and other snacks often contain many calories and few nutrients. Avoid these foods and substitute healthy alternatives, such as fruits, low fat cheese and yogurt.
  
  
• Eat foods with lower energy density. Foods containing water (e.g., broth-based soups), fiber (fruits, vegetables and whole grains) and less fat (e.g., skim milk) also provide fewer calories to the body while contributing a sense of fullness. This can be helpful to people trying to manage their weight.
  
  
• Eat breakfast every day. People who eat breakfast are less likely to overeat throughout the course of the day. In addition, breakfast provides a vital boost of energy that helps people think and function right from the start of the day.
  
  
• Try to broil or bake foods. When foods are fried, they absorb more of the fats from the cooking oils that are used. This increases a person’s dietary fat intake. When frying, try to use polyunsaturated oils such as corn oil.
  

  

• Order carefully in restaurants. Food served in restaurants tends to be more fattening and served in bigger portions than meals created in the home. When dining in restaurants, order low-fat meals. Or, order half an entrée, or an appetizer as an entrée.
  
  
• Reduce alcohol intake. Alcohol supplies 7 calories per gram, while carbohydrates and proteins supply 4 calories per gram. Women should have no more than one drink a day, while men should have no more than two per day. Alcohol intake also stimulates the appetite, which can add additional calories to the diet.
  
  
• Stay active. Each type of physical activity burns calories. Even basic fidgeting has been shown to reduce a person’s calorie stores. Other tips for burning calories during the day include taking the stairs instead of the elevator, getting off the bus early and walking an extra block or two to one’s destination, washing the car by hand, and parking the car farther away and walking to stores, theaters and restaurants.
  
  
• Drink plenty of water. Drinking water regularly throughout the day helps increase feelings of fullness, reducing hunger. Adequate water intake also helps the gastrointestinal tract to adjust to a diet higher in fiber. While adding fiber to your diet can reduce calorie intake, the body may experience side effects (such as abdominal discomfort) as it adjusts to this higher fiber content. Water can reduce these side effects.