• Stay hydrated! Often times, when we think we are hungry, we are actually dehydrated. Most people need at least eight cups of water daily. Carry a water bottle with you when you go places to ensure you are staying hydrated throughout the day.

• Choose whole foods. Whole foods are in their more natural, unprocessed form and thus do not contain a lot of additives such as sugar, trans fat, and artificial ingredients. For example, opt for fresh fruit over fruit gummies, whole wheat bread over white bread, or skinless chicken breast over frozen breaded chicken tenders. Cooking meals at home from fresh ingredients, rather than eating out, is also a great way to limit processed food intake.

• Get plenty of sleep. Lack of sleep can lead to greater stress hormone production and inflammation that plays a role in weight gain. Aim for seven to nine hours of sleep nightly.

• Don’t skimp on breakfast. Starting your day with a high quality breakfast can prevent overeating later in the day, and refuels the brain with energy that was depleted overnight. Breakfast doesn’t mean donuts and sugary lattes. Try scrambled eggs with veggies or rolled oats topped with fresh fruit and nuts.

• Focus on small, frequent meals. Consuming five to six small meals per day, rather than three large meals, may help to maintain energy levels, prevent overeating, and regulate body weight.

• Snack smartly. Think of snacks as mini meals that are meant to nourish the body with key nutrients and provide fuel between meals.

Snacking does not mean finishing off a bag of chips. Choosing high fiber snack foods such as raspberries, air popped popcorn, bean salad, apple slices, or raw veggie sticks can help you to feel fuller longer, since fiber empties slowly from the stomach.

Fat does this as well, but be sure to choose heart-healthy fats and be mindful of portion size, as fat packs a lot of calories. Think half of an avocado, a handful (1/4 cup) of almonds or walnuts, or two tablespoons of natural peanut butter (about the size of a golf ball) to accompany fruit slices or whole wheat toast. Prep nutritious snack items ahead of time and keep them in pre-portioned baggies, so that they are ready to grab.

Natalie Colla, RDN, LDN is a graduate of the University of Idaho Coordinated Program in Dietetics, Registered Dietitian, and diabetes instructor with Panhandle Health District.