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1. Stop all high calorie/sugary beverages: soda, lemonade, kool-aid, Gatorade, etc. This includes juice. Eat fruit rather than drink it.

2. Drink only non-fat milk and limit to 2 - 3 cups a day.

3. Drink at least 8 cups of water a day.

4. Eat at least 3 meals a day.

5. Limit portion sizes of meals. Use the food guide pyramid as your guide for the day (5 or more vegetables, 3-4 grains, 3 proteins, 2 dairy products, 2 fruits and 0-1 extras).

6. Choose only whole grain breads and cereals.

7. Eat at least 5 servings of vegetables a day, and make sure to choose a variety of colors.

8. Watch the use of added fats on foods: butter, gravy, salad dressing, sour cream, cream sauces, cream cheese, etc.

9. Avoid or limit intake of extras or junk food: chips, cookies, goldfish crackers, candy, cake, etc.

10. Avoid or limit intake of restaurant or fast foods.

Created by Tracy Herbrand, The Wellness Center Registered Dietitian. February2006