Portion control is essential.  All the care in planning and preparation can quickly be undone if too much food is consumed.  100 excess calories per day yields 10 pounds in 1 year. (100 calories x 365 days = 36,500 @ 3500 calories/lb. = 10 lb.)

Water and fiber are key parts of the nutrition foundation. Water should be consumed at 2-3 L/day and fiber > 25 g/day.  Both also are important in maintaining a “full” feeling to avoid snacking and overeating.

Protein is the priority when macronutrient planning.

Macronutrient planning is not an exact science.  There is no one right answer.  Begin with a calculated target basal metabolic rate.  As an example: 160 lb. target body weight, calorie target 1750 kcal/day. Calculate as follows (values are approximate):
- Protein: 1.2-1.6 g/kg target body weight (90-120 g protein) 4 calories/gram X 120 g = 480 kcal
- Carbohydrates: 35% of calories (4 calories/gram X 154 g = 620 kcal
- Fats: 35% of calories (9 calories/gram X 68 g = 620 kcal

Choose the highest quality protein you can afford.  Consider the fat component in proteins.  For example: omega-3 fat in fish and eggs is beneficial, saturated fats in red meats are not. Plant-based proteins are often healthier than animal-based.

Read and understand food labels. Try to avoid highly processed foods, the fewer ingredients the better. Beware of complicated names, they may hide something. Try for protein: fat ration of 1:1.

Try to avoid solid fats (butter, baked goods, meat fat) as much as you can.

It is very hard to eat healthy at restaurants.  Portion sizes are often large and loaded with salt, sugar, and fat.  These three ingredients are cheap and make customers “happy”.  Try to avoid the pre-meal “fillers” like bread with butter.  Rice, bread, potatoes, pasta, and sugar are calorie-rich and nutrition poor – use moderation.

Self-deceit is common. Establish objective goals and carefully and consistently measure them over time.

Eat slowly and enjoy your food.  It takes about 20 minutes to start feeling “full” (satiety).  Eating quickly usually means overeating.  A healthy meal should be a source of both nutrition and enjoyment.