When eating a meal or a snack that requires the addition of condiments, do limit the amount you use. There are more calories in condiments than you probably think, and they are invisible calories. If you can't have your food without them, severely limit the amount you use.
When you want pasta, purchase noodles made of whole wheat. Besides being better for you, these noodles will also fill you up more and as a result, you won't eat as much. Even when you are eating whole wheat pasta you should avoid eating pasta too often and avoid all sauces that rich in fat.
You have to manage the portion
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