As a Holistic Nutritionist I believe that you are what you eat. When it comes to weight issues, portion control is the key to permanent weight loss success.

In order to lose weight you must consume less daily calories, while emphasizing nutrient dense foods full of : FIBRE, WATER, VITAMINS and MINERALS.

Fibre rich foods include whole grains and beans. Water filled foods include fresh fruit and vegetables.
Vitamin and Mineral  rich foods include all fresh fruit, vegetables and whole grains.

These nutrient rich foods help to fill you up while stabilizing and satisfying blood glucose levels. Eating a whole food diet rich in organic grains, fruits, vegetables, healthy fats and lean protein is favored for weight loss.

Learn How To EYE Your Food Servings:
Vegetables and Fruits: consume as many that will fit within your two hands
Whole Grains and Starches : consume ½ cup or a golf/tennis ball portion
Animal Protein : consume the size of a deck or cards or palm of the hand
Beans and Dairy Products: consume 1 cup or 8 oz  the size of a small coffee cup