Nutrition Nutrition Common Sense Tips to Reduce Weight Eat breakfast. Avoid large food intakes before sleep. Eat a variety of foods that are low in calories and high in nutrients Check the Nutrition Facts Label on packaged foods. Eat less fat and fewer high-fat foods. Eat smaller portions and limit second helpings of foods high in fat and calories. Eat more vegetables and fruits without fats and sugars added in preparation or at the table. Eat pasta, rice, breads, and cereals without fats and sugars added in preparation or at the table. Eat less sugars and fewer sweets (like candy, cookies, cakes, soda). Drink less or no alcohol. There are thousands of reducing diets, but these are the common sense features of the more successful reducing diets.