Dietary changes to maintain a healthy weight include focusing on portion control and incorporating more whole foods into meals. Prioritizing fruits, vegetables, lean proteins, and whole grains can enhance nutrient density while reducing caloric intake. Reducing consumption of sugary and processed foods is crucial for managing weight and improving overall health. Regular meal patterns and mindful eating practices can also aid in recognizing hunger cues and preventing overeating. Additionally, staying hydrated and being aware of hidden calories in beverages can support weight management effectively.