Part of eating well and losing weight is awareness. You need to be aware of what you are putting in your mouth at all times. Part of being aware is looking at the labels of foods we buy. Look at labels to see how much fat and calories are in the foods you purchase. The less fat and calories the better. Also look at the nutrients, you want the most nutrients (vitamins, minerals, fiber, ect.) you can get for the least amount of calories. Most importantly, check the serving size. Looking at calories alone is not enough. I have been shocked at how small some serving sizes are. At first glance a food may only have 150 calories. Unfortunately, the serving size is so small, most people eat 3 or 4 servings at a time and thus eat 450-600 calories at a time. This is much more than they were expecting and a big reason people put on weight, but do not understand why. Always look at labels and check serving sizes. I have gotten into the habit of measuring serving sizes of many foods so I get an idea what a true serving size looks like. For example, many eat a lot more cereal than the suggested serving size. Measure it first. Finally, you also need to be acutely aware when you go out to eat. Many restaurants hide calories or fat in “healthy” meals. Make sure you know if there is a cream sauce, butter, or other added fats/calories. The fresher your food is the better. Do not be afraid to ask how meals are prepared or about the ingredients. Ask if the fish is cooked in butter. Ask about any added cream. It is your health – take control! Becoming aware at all times and gaining control of what you eat is the first step to losing weight and getting control of your health.