There are 4 easy things to help you eat smart .

1.Avoid stress while eating. Avoid eating while you are working,driving,or watching tv and try to relax. You will be less likley to eat out of emotion and  your body will thank you.

2.Take time to chew your food. We hurry so much some times we don't enjoy our meals. Also the slower you chew normally the less you will find you eat.

3.Listen to your body.When you start to feel full stop eating.It takes a little time for your brain to tell your stomach you have had enough and eating slowely will help.

4.Eat earlier and often. Breakfast like a king,lunch like a prince and dinner like a begger. Try to have most of your calories early in the day and you will have a better chance of working it off throughout the day.

You don't have to have a nutrition degree to eat well balanced meals. Just include and focus on the following.

Whole grains-including whole wheat,oatmeal,whole barley, rice(brown).Avoid refined grains when possible

Vegetables-Go green! THe deeper the color the higher the vitimamin and nutriant content. Make it your goal to eat 4-6 cups of vegetables  a day. Try to get as much veriaty and colors as possible.

Fruits-2-4 cups should be your goal every day. Again attempt to vary choices as much as possible, between citrus and berries,  vine fruits and tree fruits.

Dairy-Try to choose low fat products and keep it to just a few servings a day.

Proteins-Get as much variety as you can with low levels of saturated fat (red meat has high levels) Poultry,fish,eggs,beans,peas,seeds and nuts.

Oil-Stick with healthy fats such as olive oil, avocado,cocunut and fish oils.