11. Match grains with veggies.

Eat equal portions of vegetables and grains at dinner. A cup of cooked rice or pasta has about 200 calories, whereas a cup of cooked veggies doles out a mere 50 calories, on average. To avoid a grain calorie overload, eat a 1:1 ratio of grains to veggies. The high fiber veggies will help satisfy your hunger before you overeat the grains. If you go back for seconds, make sure you eat equal amounts of both.

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Learn more about Boston University's Nutrition Programs.