Small and frequent meals are recommended.

You have not eaten for eight hours and your body needs a healthy boost of nutrient to jump start your day! Eat 2-3 fists of whole grains, lean protein, low-fat dairy, fruits and vegetables.

A good snacking habit keeps your blood sugar level even throughout the day but be sure to pick the right type of food such as celery sticks with hummus or low-fat/no-fat cottage cheese. 0.5-1 fist is a good amount.

As most people have a long day at work or school, it's important to pack a lunch that provides enough energy to sustain the rest of the day but not so much it makes you drowsy. Aim for 2-3 fists and avoid too much sugar and fat.

When you are already super hungry but dinner is still yet to be served, eating a small portion, about 1-1.5 fists, while waiting will prevent you from overeating when the main course hits.

After a long tiring day, we are inclined to reward ourselves with a hearty dinner. However, if you find yourself constantly ending up with a heartburn or laying down on a couch afterwards because of a full stomach, try to keep your portion to 2-3 fists and limit the amount of  at and refined carbohydrate.

When possible, eat fruits to satisfy your sweet tooth. However, occasional treats can be part of a balanced diet as long as eaten with an appropriate portion size, about 0.5-1 fist,