A balanced eating plan can help you lose weight, control hunger, and boost energy. Consider these tips for a healthy diet.

For each meal divide your plate in three equal sections. Start each meal by filling one section with an adequate serving of low-fat protein. A typical serving size of low-fat protein fits in the palm of your hand and is no thicker than your hand. For most females this is 3 ounces of low-fat protein and for males this equals 4 ounces of low-fat protein. Fill the remaining two thirds of the plate with low-glycemic load fruits and vegetables such as cherries, grapefruit, nuts, and lentils. For low-glycemic carbohydrates there really is no need to measure since it is next to impossible to over consume vegetables and fruits. Include a small amount of monounsaturated fat such as olive oil while avoiding saturated and polyunsaturated fats.

Eat snacks that consist of 1 ounce of protein. Drink eight 8-ounce glasses of water a day and supplement daily with omega-3 fatty acids.

Eat Often. Always eat a meal or snack within one hour after waking. Eat every 4-6 hours after a meal or 2-2.5 hours after a snack, whether you are hungry or not. In fact the best time to eat is when you aren’t hungry. Lack of hunger and clear mental focus are excellent barometers that you are nourishing your body.

Deepti Sadhwani, MD is located at Quality Health Care in Sebastian. She is now specializing in Zone Dietary Management of obesity. For more information call Dr. Sadhwani at 772-581-2373.