10 Best Nutrition Secrets-

   1. Drink a second cup of coffee.:
It might lower your risk of adult-onset diabetes, according to a study in the American Journal of Clinical Nutrition.
   2. Keep serving dishes off the table.:
Researchers have found that when people are served individual plates, as opposed to empty plates with a platter of food in the middle of the table, they eat up to 35 percent less!
   3. Think before you drink. :
The average person drinks more than 400 calories a day—double what he or she used to—and alone gets around 10 teaspoons of added sugar every single day from soft drinks. Swap out sweetened teas and sodas for no-cal drinks and you could lose up to 40 pounds in a single year!

   4. Practice total recall.:
British scientists found that people who thought about their last meal before snacking ate 30 percent fewer calories that those who didn't stop to think. The theory: Remembering what you had for lunch might remind you of how satiating the food was, which then makes you less likely to binge on your afternoon snack.
   5. Eat protein at every meal.:
Dieters who eat the most protein tend to lose more weight while feeling less deprived than those who eat the least protein. It appears that protein is the best nutrient for jump starting your metabolism, squashing your appetite, and helping you eat less at subsequent meals.
   6. Choose whole-grain bread. :
Eating whole grains (versus refined-grain or white bread) has been linked to lower risks of cancer and heart disease.
   7. Think fish.:
Consuming two 4- to 6-ounce servings of oily fish a week will sharpen your mind. Among the best: salmon, tuna, herring, mackerel, and trout. They're high in docosahexaenoic acid (DHA), which may reduce your risk of Alzheimer's. Study participants who had high blood levels of DHA also performed better on nonverbal reasoning tests and showed better mental flexibility, working memory, and vocabulary than those with lower levels.

  8. Cut portions by a quarter.:
Pennsylvania State University researchers discovered that by simply reducing meal portions 25 percent, people ate 10 percent fewer calories —without feeling any hungrier. Serving yourself? Think about what looks like a reasonable portion, then take at least one-quarter less than that. (By the way, studies show today's restaurant servings are 2 to 5 times bigger than what the government recommends!)—a 3-oz serving of meat should be about the size of a deck of cards.
  9. Turn off the TV. :
Scientists at the University of Massachusetts found that people who watch TV during a meal consume, on average, 288 more calories than those who don't eat with the tube on
  10. Put your fork down when you chew.:

Or take a sip of water between each bite—eating slowly can boost levels of two hormones that make you feel fuller, Greek researchers found.
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Above are 10 steps in good nutrition that can help you get into the shape you want to be in, I will be adding to this list again in a few day.

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