176 SECTION II. WHAT TO DO WITH THE INFORMATION TABLE 7. 4 Behavioral Steps for a Healthy diet Food Preparation Preplan your meals Learn to cook the calorie-reduced way Include low-calorie foods at each meal Shop when your control is highest and have a list Mealtime Preload your stomach with liquids and drink ample liquids during meals Use smaller plates, bowls, glasses, and serving spoons Do not keep serving dishes on the table Stop eating for a minute during the meal Leave a little food on your plate(doggy bag) Snacking at Home Keep tempting foods out of the house Eat three healthy meals a day Brush your teeth after every meal and use mouthwash Preplan snacks into your eating plan Try sugar-free guIn, hard candy, diet soda, or fruit when craving sweets Exercise every day Ask family and friends not to offer you snacks Talk to yourself Emotional Snacking Use relaxation exercises Take a warm bubble bath Listen to relaxing music Get out of the house and the rest should be enriched)and three cups per day of fat-free, low-fat or quivalent milk products. Children aged 2-8 ycars should consume two cups of fat-free or low-fat milk or equivalent milk products per day. Other key recommendations include consuming two servings of fish per week (approximately 8 oz total)to help reduce risks from cardiovascular disease, reducing the intake of sugars especially through sweetened beverages, and