Eat equal portions of vegetables and grains at dinner.

33. 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, says Joan Salge Blake, R.D., clinical assistant professor of nutrition at Boston University’s Sargent College. 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.