Energy Density (click image to enlarge)

Click on the following to read more about energy density ...

http://www.mayoclinic.com/health/weight-loss/NU00195

Less is More (click image to enlarge)

Click on the following to find recipes with five ingredients or less ...

http://www.bbcgoodfood.com/recipes/collection/five-ingredients-or-less

Limit Red Meat (click image to enlarge)

Click on the following for the full article on the association between red meat and diabetes ...

https://www.hsph.harvard.edu/news/hsph-in-the-news/eating-more-red-meat-may-increase-risk-of-type-2-diabetes/

Whole-Grain Cereals (click to enlarge)

Click on the following to learn more about "What to look for in dry cereals."  

http://www.mayoclinic.com/health/food-and-nutrition/NU00197/NSECTIONGROUP=2

Water vs Sugar-Sweetened Beverages (click to enlarge)

Click on the following to read more about the "bottom line" on healthy drinks.

http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/

Exercise (click image to enlarge)

Click on the following link to learn about proper walking technique ... I'm serious:)

http://www.mayoclinic.com/health/walking/HQ01612

Benefits of Breakfast (click on image to enlarge)

Read more about how eating a healthy breakfast can help control weight at ...

http://www.mayoclinic.com/health/food-and-nutrition/AN01119

Sleep and Weight Gain (click on image to enlarge)

Read more about the connection between sleep and weight gain at ...

http://www.mayoclinic.com/health/sleep-and-weight-gain/AN02178

WholeFruit vs FruitRollUp (click on image to enlarge)

Many of the snacks that kids eat are really just desserts and should be treated as such.  I noticed during my time student teaching that many of kids would eat these unhealthy, processed, snacks at the expense of real fruits.  The high amount of added sugar that foods like Fruit Roll-Ups contain is contributing to the high rates of overweight/obesity in our youth.  

Read more about the importance of choosing real fruits and vegetables at ...

http://www.hsph.harvard.edu/nutritionsource/vegetables-and-fruits/

Pay Attention (click on image to enlarge)

Most restaurants now list the calories - and other nutrition facts - on their menus or on their website.  This is useful for consumers, but only if we put this information to use.  If I am at Panera/St. Louis Bread Company, I will either split this cookie with someone, or take 1/2 home.  Even 1/2 of this cookie has plenty of calories, so ideally this would be your dessert for the day.  I also used to eat the pumpkin muffin at Panera until I saw on their nutrition link that they contain 590 calories and 53 grams of added sugar (we should have no more than 40 grams of added sugar for the entire day).  The pumpkin "muffie" is a better choice at 290 calories and 26 grams of added sugar, but again this would hopefully be my dessert for the day.  For those trying to lose weight, cutting the muffie in half might be a better strategy.

Read about how to use visual cues for portion control at ...

http://www.mayoclinic.com/health/portion-control/NU00267