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The New York Times published a nice list of simple rules for healthy eating. You can find it here. A couple of the rules really caught my attention:
In rule number three, the author points out that "Things like salt and fat aren't the enemy. They're often necessary in the preparation of tasty, satisfying food. The key here is moderation." The introduction of fat-free foods and low-fat diets has not been successful. Why? Because 1) the manufacturers of processed foods simply substituted sugar for the fat and 2) food without fat leaves us hungry for more.
The tip in rule number six on consuming beverages is also great: "Treat all beverages with calories in them as you would alcohol." Liquid calories are much easier to consume as they don't require the time to slow down and chew nor do they have the fiber to make us feel full. When we take our time eating, chewing, and savoring solid food, our body has time to register whether or not it is still hungry for more or already satisfied. Liquids bypass this natural mechanism.
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