In a recent article published by the National Institute of Diabetes and Digestive and Kidney Diseases, just one super-sized fast food meal can have more calories than you should eat in an entire day. And when people are served more food, they eat more food-even if they don't need it. This may lead to weight gain. To help maintain a healthy weight, here are some things you can do. When eating fast food, choose small portions or healthy fast food like a veggie wrap or salad. Choose whole grains, like whole-wheat bread, brown rice, and oatmeal. Power up with lean meats, like turkey on a sandwich, or chicken, seafood, eggs, beans, nuts, tofu, and other protein-rich foods. Avoid added sugars, solid fats and high sodium foods. Try to eat fewer than 2,300 mg of sodium per day. This equals about one teaspoon and includes salt that is already in prepared food, as well as salt you add when cooking or eating your food. Your doctor knows more about your specific needs, so don't be afraid to ask her or him how much sodium you should be eating.To help stay charged up all day plan your meals, eat a healthy breakfast, pack your lunch and eat a balanced dinner. Another tip is to stay active; walk to a friends house, shoot hoops, go dancing or swimming, anything you can do to move your body will help in your quest to maintain good health.