Health Tips for Healthy Living

What is healthy living? Healthy living involves more than physical health, it also includes mental and emotional health. Healthy living involves more than physical health, it also includes mental and emotional health. This article is designed to give tips to readers about how they can improve or augment actions in their life to have a healthy lifestyle; it is not meant to be all inclusive but will include major components that are considered to be parts of a lifestyle that lead to good health. In addition to the tips about what people should do for healthy living, the article will mention some of the tips about avoiding actions (the don'ts) that lead to unhealthy living. "Healthy living" to most people means both physical and mental health are in balance or functioning well together in a person. In many instances, physical and mental health are closely linked, so that a change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental "healthy living." Quit Smoking Set a date for quitting. If possible, plan to have a friend quit smoking with you. It's best to pick a day within the next month. A date too far off in the future will give you a chance to procrastinate and postpone, while a date too soon may not allow you to make a plan for medications or support systems. Notice when and why you smoke. Try to find the things in your daily life that you often do while smoking (such as drinking your morning cup of coffee or driving a car). Change your smoking routines: Keep your cigarettes in a different place. Smoke with your other hand. Don't do anything else when you are smoking. Think about how you feel when you smoke. Get more tips on how to quit smoking » Healthy eating (diet and nutrition) Readers Comments 3 Share Your Story All humans have to eat food for growth and maintenance of a healthy body, but we humans have different nutrition requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every 4 hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same. Tips: Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal. The bulk of food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products. Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts) into a healthy diet. Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients. Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating. Healthy snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain. Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption. Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain. If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse. Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people. Avoid heavy meals in the summer months, especially during hot days. A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their diet. Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating. Avoid eating raw or undercooked meats of any type. Tips for special situations: People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible. People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking. People who prepare food should avoid using grease or frying foods in grease. People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products. Seek medical advice early if you cannot control your weight, food intake, or if you have diabetes and cannot control your blood glucose levels. QUESTION Muscle weighs more than fat. See Answer Physical activity and exercise Share Your Story Physical activity and exercise is a major contributor to a healthy lifestyle; people are made to use their bodies, and disuse leads to unhealthy living. Unhealthy living may manifest itself in obesity, weakness, lack of endurance, and overall poor health that may foster disease development. Tips: Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly. Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength. Regular fitness can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars. Regular exercise can help increase self-esteem and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health. Regular exercise can help control body weight and in some people cause loss of fat. Thirty minutes of modest exercise (walking is OK) at least 3 to 5 days a week is recommended, but the greatest health benefits come from exercising most days of the week. Exercise can be broken up into smaller 10-minute sessions. Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day. People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise. Almost any type of exercise (resistance, water aerobics, walking, swimming, weights, yoga, and many others) is helpful for everybody. Children need exercise; play outside of the home is a good beginning. Sports for children may provide excellent opportunities for exercise, but care must be taken not to overdo certain exercises (for example, throwing too many pitches in baseball may harm a joint like the elbow or shoulder). Exertion during strenuous exercise may make a person tired and sore, but if pain occurs, stop the exercise until the pain source is discovered; the person may need to seek medical help and advice about continuation of such exercise. Most individuals can begin moderate exercise, such as walking, without a medical examination. The following people, however, should consult a doctor before beginning more vigorous exercise: Men over age 40 or women over age 50 Individuals with heart or lung disease, asthma, arthritis, or osteoporosis Individuals who experience chest pressure or pain with exertion, or who develop fatigue or shortness of breath easily Individuals with conditions that increase their risks of developing coronary heart disease, such as high blood pressure, diabetes, cigarette smoking, high blood cholesterol, or having family members who had early onset heart attacks and coronary heart disease Individuals who are morbidly obese Consequences of physical inactivity and lack of exercise: Physical inactivity and lack of exercise are associated with heart disease and some cancers. Physical inactivity and lack of exercise are associated with type II diabetes mellitus (also known as maturity or adult-onset, non-insulin-dependent diabetes). Physical inactivity and lack of exercise contribute to weight gain. Mental health Healthy living involves more than physical health, it also includes emotional or mental health. The following are some ways people can support their mental health and well-being. Tips: Get enough sleep daily; the CDC recommends the following by age group (naps inclusive); 12-18 hours from birth to 2 months, 14-15 hours from 3-11 months of age, 12-18 hours for 1-3 years of age, 11-13 hours for 3-5 years of age, 10-11 hours for 5-10 years of age, 8.5-9.5 hours for 10-17 years of age and those 18 and above need 7-9 hours of sleep. Elderly people need about 7-9 hours but do not sleep as deeply and may awaken at night or wake early, so naps (like kids need) allow them to accumulate the total of 7-9 hours of sleep. Take a walk and reflect on what you see and hear at least several times per week. Try something new and often (eat a new food, try a different route to work, go to a new museum display). Do some mind exercises (read, do a puzzle occasionally during the week). Try to focus on a process intensely and complete a segment of it over 1 to several hours, then take a break and do something relaxing (walk, exercise, short nap). Plan to spend some time talking with other people about different subjects. Try to make some leisure time to do some things that interest you every week (hobby, sport). Learn ways to say "no" when something occurs that you do not want to do or be involved with. Have fun (go on a trip with someone you love, go shopping, go fishing; do not let vacation time slip away). Let yourself be pleased with your achievements, both big and small (develop contentment). Have a network of friends; those with strong social support systems lead healthier lives. Seek help and advice early if you feel depressed, have suicidal thoughts, or consider harming yourself or others. People taking medicine for mental health problems should not stop taking these medications, no matter how "well" they feel, until they have discussed their situation with their prescribing doctor(s). Avoidance behavior is another key to wellness. Below are described some of the major items to avoid if a person is seeking a healthy lifestyle. Latest Nutrition, Food & Recipes News Some Vege Diets Are Much Healthier Than Others Nut Butters Are a Healthy Way to Spread Nutrients Is It Really Whole Grain? Food Labels Misleading Could Vegetables Be the Fountain of Youth? Coffee: Healthy for You or Not? Want More News? Sign Up for MedicineNet Newsletters! Daily Health News How Long Does Insulin Last? Rapid 15-Minute COVID-19 Test Peaches Salmonella Outbreak Continues Remote Learning Harms Vision More Deadly: Hot vs. Cold Weather? XML More Health News » Trending on MedicineNet Low Blood Pressure (Hypotension) CRP Test Coronavirus (COVID-19) Facts Flea Bites in Human Coughing Avoid tobacco use Tobacco use is the most important preventable illness and cause of death in the U.S., according to the National Cancer Institute (NCI). Tobacco use was estimated to be the cause of 443,000 deaths in 2010 in the U.S. Tip: Stop smoking tobacco; start to stop today (it takes about 15 years of nonsmoking behavior to achieve a "normal" risk level for heart disease for those that smoke). Stop using chewing tobacco to avoid oral cancers. Adverse consequences of tobacco use: Tobacco use causes or contributes to a large number of cancers in the U.S. In men, 90% of lung cancer deaths are attributable to smoking; 80% in women. Tobacco use causes cancers of the lung, mouth, lip, tongue, esophagus, kidney, and bladder. It also further increases the risk of bladder cancer in subjects occupationally exposed to certain organic chemicals found in the textile, leather, rubber, dye, paint, and other organic chemical industries, and further increases the risk of lung cancer among subjects exposed to asbestos. Tobacco use causes atherosclerotic arterial disease (hardening and narrowing of the arteries) that can lead to heart attacks, strokes, and lack of blood flow to the lower extremities. Tobacco use causes an estimated 20%-30% of coronary heart disease in the U.S. It also further increases the risk of heart attacks among subjects with elevated cholesterol, uncontrolled hypertension, obesity, and a sedentary lifestyle. Tobacco use causes an estimated 20% of chronic lung diseases in the U.S., such as chronic bronchitis and emphysema, and causes pneumonia in those with chronic lung disease. The CDC, in 2011, estimated that 90% of deaths from chronic obstructive lung disease (COPD) were due to smoking. Pregnant women who smoke are more likely to deliver babies with low birth weight. Secondhand smoke can cause middle-ear infections (otitis media), coughing, wheezing, bronchitis, and pneumonia in babies, and aggravate asthma in children. Secondhand smoke (sometimes referred to as passive smoking) can also cause lung cancer. Comments and recommendations (tips): Quitting smoking is difficult to accomplish; tobacco contains nicotine, which is addictive. Some smokers can quit "cold turkey," but for most, quitting smoking requires a serious life-long commitment and an average of six quitting attempts before success. Quitting smoking efforts may include behavior modification, counseling, use of nicotine chewing gum (Nicorette Gum), nicotine skin patches (Transderm Nicotine), or oral medications such as bupropion (Zyban). SLIDESHOW Fat-Burning Foods in Pictures: Blueberries, Green Tea, and More See Slideshow Avoid excessive alcohol consumption Readers Comments 2 Share Your Story Adverse consequences of excessive alcohol consumption: Chronic, excess alcohol consumption is the major cause of liver cirrhosis in the U.S. Liver cirrhosis can cause internal hemorrhage, fluid accumulation in the abdomen, easy bleeding and bruising, muscle wasting, mental confusion, infections, and in advanced cases, coma, and kidney failure. Liver cirrhosis can lead to liver cancer. Alcohol accounts for 40%-50% of deaths from automobile accidents in the U.S. Alcohol use is a significant cause of injury and death from home accidents, drowning, and burns. Comments and recommendations (tips): There are many treatments for alcoholism. But the crucial first step to recovery is for the individual to admit there is a problem and make a commitment to address the alcoholism issue. The 12-step-style self-help programs, pioneered by Alcoholics Anonymous, can be one effective treatment. Psychologists and related professionals have developed programs to help individuals better handle emotional stresses and avoid behaviors that can lead to excess drinking. Support and understanding from family members are often critical for sustained recovery. Medication can be useful for the prevention of relapses and for withdrawal symptoms following acute or prolonged intoxication. SUBSCRIBE to MedicineNet's Weight Loss/Healthy Living Newsletter By clicking "Submit," I agree to the MedicineNet Terms and Conditions and Privacy Policy. I also agree to receive emails from MedicineNet and I understand that I may opt out of MedicineNet subscriptions at any time. Avoid high-risk sexual behaviors High-risk sexual behavior can lead to the acquisition of sexually transmitted illnesses such as gonorrhea, syphilis, herpes, or HIV infection. High-risk sexual behavior is also known to spread human papillomavirus infection, which can lead to cervical cancer in women and other anogenital cancers in both men and women. High-risk sexual behaviors include the following: Multiple sex partners Sex partners with a history of the following: Intravenous drug use Venereal disease (sexually transmitted diseases or STDs) Adverse consequences of high-risk sexual behavior: Transmission of HIV and other sexually transmitted diseases (chlamydia, gonorrhea, syphilis, genital herpes) Transmission of hepatitis B (50% of hepatitis B infections are due to sexual transmission) and, in rare instances, hepatitis C Transmission of human papilloma virus (HPV), which can cause genital warts and anogenital carcinomas, most commonly cancer of the uterine cervix Unplanned pregnancy Recommendations (tips): Avoid unprotected sex (sex without barriers such as a condom) outside an established, committed, monogamous relationship. If you plan to have sex and are unsure of your partner's health status, use a condom. From WebMD Logo Nutrition and Healthy Eating Resources Foods That Fight Inflammation Foods to Control Your Blood Sugar Good and Bad Foods for Psoriasis Featured Centers 7000 Video: Emotional Resilience Health Solutions From Our Sponsors The Science of Addiction Is It Normal to Have a Curved Penis? Avoid other high-risk behaviors Share Your Story Driving under the influence of alcohol or drugs Driving while sleep-deprived Reckless driving and speeding, "road rage" Driving while using cell phones, texting, or performing other tasks Motorcycle (and bicycle) riding without helmets Possession of firearms and guns without proper training and storage Smoking in bed Adverse consequences of high-risk behaviors: Motor vehicle accidents account for 40%-50% of accidental deaths. Motorcycle accidents are a major cause of serious head injuries. Firearms and guns account for a significant proportion of deaths among adolescents due to male suicide and homicide. Smoking in bed can lead to burn injury and death. Recommendations (tips): When driving, use seat restraints on all passengers, both front and rear seats. Do not drink and drive. Do not drive if sleep deprived. Avoid unnecessary distractions and focus on the road and traffic while driving (avoid texting, talking on cell phones, eating, applying makeup, or other distractions). Use helmets while riding bicycles and motorcycles. Helmet use reduces deaths from motorcycle accidents by 30% and serious head injuries by 75%. Obtain proper training in the use and storage of guns and ammunition. Use smoke detectors; avoid smoking in bed. Adverse consequences of excess sun exposure: Melanoma and other skin cancers Recommendation (tips): Avoid sunburns and sun exposure by using adequate skin protection; use brimmed hats, protective clothing, and sunscreen. Sunscreens have undergone changes, and the U.S. FDA (Food and Drug Administration) published new requirements that sunscreens needed to meet starting in 2012. Currently, the FDA suggests an effective sunscreen is rated as SPF 30 or higher and has both UVA and UVB protection (protection against ultraviolet waves of types A and B). In most instances, sunscreen needs to be applied every 2 hours and each time after a person has gone swimming. Additional tips for healthy living Although there are many other risky behaviors that may impede an otherwise healthy lifestyle (for example, working with toxic or radioactive materials, drug addiction, travel to areas with unusual endemic diseases), these are too numerous to cover in this general article. However, the reader is advised to visit such topic sites on MedicineNet.com, eMedicineHealth.com or WebMD.com because most of the specific articles will provide tips to avoid health-related problems. Health Solutions From Our Sponsors Dupuytren’s Treatment Fight Against Cancer Enlarged Prostate Facts SPF and Your Skin Type What's Immunotherapy? A Dog Owner’s Handbook Medically Reviewed on 11/7/2019 References Complete List Top Healthy Living Related Articles Men's Secrets What do men really want you to know about them? For better intimacy, learn these 18 secrets guys wish you Knew about sex, love, and marriage. Heart Healthy Diet: 25 Foods You Should Eat What foods are heart healthy? Learn what foods help protect your cardiovascular system from heart attack, coronary heart disease, stroke, and cardiovascular disease. Plus, find easy meal recipes and menu ideas for more everyday heart benefit. Cancer Cancer is a disease caused by an abnormal growth of cells, also called malignancy. It is a group of 100 different diseases, and is not contagious. Cancer can be treated through chemotherapy, a treatment of drugs that destroy cancer cells. Colon and Colorectal Cancer Screening Colon cancer is preventable by removing precancerous colon polyps, and it is curable if early cancer is surgically removed before cancer spreads to other parts of the body. Therefore, if screening and surveillance programs were practiced universally, there would be a major reduction in the incidence and mortality of colorectal cancer. Dehydration Dehydration is the excessive loss of body water. There are a number of causes of dehydration including heat exposure, prolonged vigorous exercise, and some diseases of the gastrointestinal tract. Symptoms of dehydration include headache, lightheadedness, constipation, and bad breath. Treatment for dehydration is to replace lost fluids and electrolytes. Food Frauds Slideshow It may seem healthy, but is it really? Many food frauds masquerade as diet food. See 23 foods that seem healthy but can be shockingly high in fat, sugar, and calories. Our tips offer better options that still taste great. Popular Dieting Myths and Facts Can't tell fact from fiction about weight loss and healthy eating? Discover the truth behind some of the most common diet and weight loss myths. Do You Need a Tetanus Shot? A bacteria called Clostridium tetani causes tetanus (lockjaw). Tetanus causes symptoms and signs that include severe muscle spasms and an inability to open the mouth. The tetanus vaccine is a toxoid that is 100% effective against tetanus. The DTaP vaccine is part of a child's routine immunization schedule. Doctors recommend the Tdap for children at their 11-year checkup. People should get a tetanus booster vaccination every 10 years. Muscle Spasms Muscle spasms are involuntary muscle contractions that come on suddenly and are usually quite painful. Dehydration, doing strenuous exercise in a hot environment, prolonged muscle use, and certain diseases of the nervous system may cause muscle spasms. Symptoms and signs of a muscle spasm include an acute onset of pain and a possible bulge seen or felt beneath the skin where the muscle is located. Gently stretching the muscle usually resolves a muscle spasm. Parkinson's Disease Parkinson's disease is a slowly progressive neurological disease characterized by a fixed inexpressive face, a tremor at rest, slowing of voluntary movements, a gait with short accelerating steps, peculiar posture and muscle weakness, caused by degeneration of an area of the brain called the basal ganglia, and by low production of the neurotransmitter dopamine. Most patients are over 50, but at least 10 percent are under 40. Pelvic Inflammatory Disease (PID) Pelvic inflammatory disease (PID) is the most common and serious complication of sexually transmitted diseases (STDs), aside from AIDS, among women. The signs and symptoms of pelvic inflammatory disease include: fever, vaginal discharge with a foul odor, abdominal pain, including pain during intercourse, and irregular vaginal bleeding. Pelvic inflammatory disease can scar the Fallopian tubes, ovaries, and related structures and lead to ectopic pregnancies, infertility, chronic pelvic pain, and other serious consequences. Pelvic inflammatory disease treatment includes several types of antibiotics. Sexual Problems in Men Male sexual dysfunction can be caused by physical or psychological problems. Common sexual problems in men include erectile dysfunction (impotence or ED), premature ejaculation, and loss of libido. Treatment for sexual dysfunction in men may involve medication, hormone therapy, psychological therapy, and the use of mechanical aids. Sexually Transmitted Diseases in Women (STDs) Sexually transmitted diseases (STDs) are among the most common infectious diseases in the United States. STDs can be spread through any type of sexual activity involving the sex organs, the anus or mouth, or through contact with blood during sexual activity. Examples of STDs include, chancroid, chlamydia, gonorrhea, granuloma inguinale, lymphogranuloma venereum, syphilis, genital herpes, genital warts, trichomoniasis, pubic lice (crabs), and scabies. Treatment is generally with antibiotics; however, some STDs that go untreated can lead to death. STDs in Men Sexually transmitted diseases (STDs) are infections transmitted during sexual contact. They may be caused by viruses, bacteria, or parasites. STDs in men cause no symptoms or symptoms like genital burning, itching, sores, rashes, or discharge. Common infections that are sexually transmitted in men include gonorrhea, chlamydia, syphilis, hepatitis C and B, genital warts, human papillomavirus (HPV), and genital herpes. Some STDs in men are treatable while others are not. STDs are diagnosed with tests that identify proteins or genetic material of the organisms causing the infection. The prognosis of an STD depends on whether the infection is treatable or not. Use of latex condoms can help reduce the risk of contracting an STD but it does not eliminate the risk entirely. CONTINUE SCROLLING FOR RELATED SLIDESHOW Fat-Burning Foods in Pictures: Blueberries, Green Tea, and More Reviewed By: Maryann Tomovich Jacobsen, MS, RD Reviewed on 2/22/2016 Greek Yogurt Photo of greek yogurt. Greek yogurt has almost twice as much protein as other yogurts. It takes longer to leave your stomach, keeping you satisfied longer. Plus, you burn more calories digesting protein than carbs. Choose nonfat, low-fat, and low-sugar types. Quinoa Photo of quinoa in bowl. Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup, and you'll also get iron, zinc, selenium, and vitamin E. Quinoa is as easy to cook as rice. For a quick dinner, mix in some vegetables, nuts, or lean protein. Cinnamon Photo of cinnamon and cappuccino. Some studies suggest cinnamon may have a stabilizing effect on blood sugar levels. This could curb your appetite, particularly in people with type 2 diabetes. Nearly everyone can benefit from cinnamon in its traditional role. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories. Hot Peppers Photo of hot peppers. Hot peppers have a flavorless chemical called capsaicin. It's more plentiful in habaneros, but jalapeños also have it. Capsaicin seems to curb appetite and speed up metabolism slightly, but only for a short time. It probably doesn't have a big impact on weight, unless you eat less food because it's spicy. Green Tea Photo of pot of green tea. Several studies suggest green tea may promote weight loss by stimulating the body to burn fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Try taking your tea hot, because it takes longer to drink, providing a soothing, mindful experience. Grapefruit Photo of grapefruit. Grapefruit doesn't have any magical fat-burning properties, but it can help you feel full with fewer calories. That's because its soluble fiber takes longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal fills you up, so you eat fewer calories during the meal. Watermelon Photo of watermelon slices. Foods that are rich in water take up more room in your gut. This signals the body that you've had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are full of water and nutrients and low in calories. Watermelon is a great example. It's a good source of the antioxidant lycopene and gives you some vitamin A and C, too. Pears and Apples Photo of apple and pear. Pears and apples are also high in water content. Eat them with the peels for extra fiber, which will keep you full longer. Go for whole fruits rather than fruit juice. You'll get more fiber, and you have to chew the fruits. This takes longer and you'll burn a few calories chewing, as opposed to gulping down a smoothie. Grapes vs. Raisins Photo of grapes and raisins. Compare 2 cups of grapes to 1/4 cup of raisins. Either choice has a little more than 100 calories, but you'll probably be more satisfied with the grapes. Dried fruit has its place. When used sparingly, a few raisins or dried cranberries can liven up a salad. Berries Photo of mixed berries. Like other fruits, berries are high in water and fiber, which can keep you full longer. They're also sweet, satisfying your sweet tooth for a fraction of the calories you would get from cookies or brownies. Blueberries are a good example because most stores carry them and they're loaded with antioxidants. Raw Vegetables Photo of cut vegetables. Raw vegetables make an outstanding snack. They satisfy the desire to crunch, they're full of water to help you feel full, and they're low in calories. Half a cup of diced celery has just 8 calories. Coat celery with a little peanut butter or dunking carrots in salsa. When you're in the mood for chips and dip, replace the chips with raw veggies. Sweet Potatoes Photo of baked sweet potato. Think of the typical toppings on your baked potato -- butter, sour cream, maybe cheese and bacon bits. If you substitute a sweet potato, you might not need any of that. Baked sweet potatoes are so full of flavor, they don't need a lot. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, beta-carotene, vitamin C, and fiber. Eggs Photo of poached egg. One egg has only 75 calories, plus 7 grams of protein along with other vital nutrients. Remember, your body will burn more calories digesting eggs than a carb-heavy breakfast. If you have high cholesterol, ask your doctors if you can have eggs. You may consider choosing egg whites, which are cholesterol-free. Coffee Photo of cup of coffee with spoon. It sounds too good to be true: One of your favorite beverages may rev the metabolism and help you lose weight. Coffee does stimulate the metabolismm, but only a little. Don't count on this for weight loss, especially if you add calories with toppings. Oatmeal Photo of bowl of oatmeal Oatmeal has three things going for it: fiber-rich whole-grain oats, lots of water, and it's hot. It's a very filling combination. Hot food takes longer to eat, and all that liquid and fiber will help you feel full longer. Avoid super-sugary oatmeal. Stirring in cinnamon or nutmeg will give you a sweet taste with less sugar. Crispbreads Photo of crisp bread. Whole-grain rye crackers, sometimes called crispbreads, offer a low-fat, fiber-packed alternative to traditional crackers. Research suggests people who replace refined grains with whole grains tend to have less belly fat. Whole grains also provide a richer assortment of plant nutrients. This doesn't just apply to crackers. You can get the same benefits by switching to whole-grain breads, cereals, and pastas. Tabouli Photo of tabouli salad. A standout whole grain is bulgur wheat, the type found in tabouli. It's high in fiber and protein but low in fat and calories. That helps you fill up with a minimum of calories. It also tastes great. To turn this dish into a meal, you could add beans and stir in extra tomato, cucumber, and parsley. Soup Photo of vegetable soup. Soup -- we're talking broth-based, not creamy -- has a lot going for it. It's full of water, which fills you up with the fewest possible calories. It's hot, which prevents you from eating too much. Have it before a meal, and soup can take up space that might have gone to higher-calorie foods. You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans. Salad Photo of healthy salad. Another way to fill up before a meal is by eating salad. Lettuce has plenty of water content to take up space in the stomach. That leaves less room for fattier foods that might come later in the meal. Make your salad interesting by adding a variety of fruits and vegetables or grated cheese. Be careful about dressing, which can add a lot of calories. Vinegar Photo of vinegar in spoon. Dress your salad with oil and vinegar. It's easy to make and it's full of flavor that can make salad more satisfying -- and it has fewer calories than most pre-made dressings. Nuts Photo of pistachio nuts. Nuts are an excellent way to curb hunger between meals. They're high in protein, fiber, and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. They're also rich in calories, so limit your portions. If you have to get them out of their shell, you'll slow down and not eat as much. Air-Popped Popcorn Photo of pistachio nuts. Three cups of plain, air-popped popcorn may seem like a lot, but you're not getting a lot of calories. All that air adds volume without adding fat or sugar. Skim Milk Photo of pistachio nuts. Skim milk provides plenty of protein, calcium, and vitamin D with none of the fat found in whole milk. And even though it's fat-free, skim milk can help you feel full. It takes longer to leave the stomach than drinks with less protein. Lean Meat Photo of pistachio nuts. You know that protein can keep you full longer and burn more calories during digestion. Choose your protein carefully. Dark meat tends to be high in fat, which could cancel out some of the benefits. Skinless chicken breast is a great choice. And some cuts of beef can make the grade. Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Stick with a 3- to 4-ounce portion. Fish Photo of pistachio nuts. One of the best sources of protein is fish. Most fish is low in fat, and the exceptions usually have a good form of fat: omega-3 fatty acids. Omega-3s, which are found in salmon, herring, and other fatty fish, may help protect against heart disease and other chronic conditions. Beans Photo of pistachio nuts. Beans are a vegetable, a protein, and a great source of fiber. You feel full for very few calories. Open a can of garbanzo beans (aka chickpeas) and toss them into soup or salad, or mash them up to use as a dip. One cup packs 12.5 grams of fiber, just 4 grams of fat, and almost 15 grams of protein.