As we age, the metabolism slows and food catches up with us. No longer youngsters playing the day away— and expending calories without a thought— as tweens and teens, we need to take notice of what we eat and how active we are in between eating sessions.

The following list of food tips help to maximize all the good stuff in food while minimizing one's food intake. No need to dive in and follow all of the advice at once. Ease into the behavior modifications. To begin, choose one or two tips to incorporate into your diet. Keep adopting the healthy habits, and you'll be in great nutritional standing by the end of the school year.

1. Drink an eight-ounce glass of water before each meal. This is a double bonus. Drinking water fills you up so you eat less. Plus, it counts toward the average 64 ounces of water you are supposed to drink each day. (To calculate how much water you should drink daily, divide your weight in half.) Drinking soda counteracts the effects of water. For every canned soda you drink, you have to drink two cans worth of water.

2. Use hummus, not mayonnaise. Hummus is a paste made of chickpeas, meaning it’s high in protein and fiber. Mix a can of tuna fish with hummus instead of mayo. It may sound funny, but the combo tastes great. You can even make fettuccine Alfredo with hummus. The best part is, hummus comes in a variety of flavors, from garlic to spinach and roasted red peppers.

3. Take nuts for snack. While nuts are addicting, only take a handful. Because nuts are high in protein, only a few are able to fill you up and tie you over between breakfast and lunch. Although nuts are high in fat, it is the good kind— monounsaturated. Eat almonds or walnuts for snack instead of pretzels or chips. Or, grab a handful of your favorite nut and raisin trail mix. (Often, trail mix with dried fruit is high in sugar.)

4. Eat whole grains. Whole grains generally have less calories than white varieties of the same product and are high in fiber, which means they keep your bowel movements regular. Make your sandwich with a whole-grain or whole-wheat bread, pita or English muffin, instead of a white bread. Buy whole-wheat pretzels and whole grain Fig Newtons instead of snacks and cookies with little nutritional value. In restaurants, try asking for whole-wheat pasta.

5. Add fruits and vegetables where possible. Fruits and veggies are an important part of a healthy diet, but sometimes it is difficult to eat the recommended amount of servings each day. Try adding a few slices of a cucumber, some spinach (it is even better for you than lettuce) or half an avocado to your turkey and cheese sandwich. Put blueberries in your cereal, oatmeal or yogurt. Blueberries have soaring levels of antioxidants, fiber and vitamins A and C. If you are not into blueberries, try raisins.

6. Eat breakfast! Because teens are in a rush to get to school on time, they often skip out on breakfast. The problem: Breakfast jump starts your metabolism and gives you energy to focus. Eat cereals high in protein and fiber. Cereals with more sugar than protein are no good. Low-fat yogurt with granola or fruit, oatmeal or whole-wheat waffles (as long as you do not gob on the syrup) are also great morning staples. If you do not have time for any of these breakfast foods, grab a healthy granola bar or protein shake.

7. Include protein with every meal. Protein keeps you energized during the day and helps you to feel sated, or full. Low-fat cheese, low-fat peanut butter and lean meats like turkey are good sources of protein. Try having celery and peanut butter, an apple and a piece of cheese or a turkey and lettuce roll-up for an afternoon snack. Apples and peanut butter are also a big hit.

8. Remember that a serving size is the size of your palm. When you have anything, from carrots to fish to meat, eat an amount no bigger than the size of your fist.

Andrea Tullman is a college intern.