A major component of losing weight is to make smarter food choices. Here's how:

Limit non-nutritious foods, such as:
Sugar, honey, syrups and candy
Pastries, donuts, pies, cakes and cookies
Soft drinks, sweetened juices and alcoholic beverages
Cut down on high-fat foods by:
Choosing poultry, fish or lean red meat
Choosing low-fat cooking methods, such as baking, broiling, steaming, grilling and boiling
Using low-fat or non-fat dairy products
Using vinaigrette, herbs, lemon or fat-free salad dressings
Avoiding fatty meats, such as bacon, sausage, franks, ribs and luncheon meats
Avoiding high-fat snacks like nuts, chips and chocolate
Avoiding fried foods

Using less butter, margarine, oil and mayonnaise
Avoiding high-fat gravies, cream sauces and cream-based soups

Eat a variety of foods, including:
Fruit and vegetables that are raw, steamed or baked
Whole grains, breads, cereal, rice and pasta
Dairy products, such as low-fat or non-fat milk or yogurt, low-fat cottage cheese and low-fat cheese
Protein-rich foods like chicken, turkey, fish, lean meat and legumes, or beans

Change your eating habits:
Eat three balanced meals a day to help control your hunger
Watch portion sizes and eat small servings of a variety of foods
Choose low-calorie snacks
Eat only when you are hungry and stop when you are satisfied
Eat slowly and try not to perform other tasks while eating
Find other activities to distract you from food, such as walking, taking up a hobby or being involved in the community
Include regular exercise in your daily routine
Find a support group, if necessary, for emotional support in your weight loss effort