Just two problem foods -- solid fats and added sugars -- count for about 800 of our daily calories. Instead of solid fats like butter or margarine, use olive, canola, and other oils that are good for your waistline and heart.
Instead of baked goods and cereals with all white or refined grains, make at least half of your grains whole grains. Other healthy choices: nonfat or low-fat dairy foods, eggs, beans, and lots of fruits and vegetables. The outer shell, or "bran," of a kernel of wheat, rice, barley, or other grain is full of fiber, vitamins, and minerals.
You may have grown up being told to "clean your plate." The problem is that dinner plates in homes -- and restaurants – have gotten bigger.
How many calories you should have depends on your age, your gender, and how active you are.
If you use a mouse every day, it's easy to grab the right size of potato at a grocery store. Eat lean protein -- fish, poultry, eggs, nuts, and beans -- at every meal to help build muscle and lose weight.  But you may need less protein than you think. Chips tend to be packed with the things we need to limit: unhealthy fat, refined grains, and sodium.


Read the label: Baked, multigrain, and vegetable chips -- like carrot and sweet potato -- have more nutrients and may have less fat. Jessica Smith is a certified fitness lifestyle expert and creator of the 10 Pounds Down DVD series.
To start, learn about some of the worst food offenders and how to replace them with healthier choices. Trans fats should be avoided as much as possible and saturated fats should only contribute 10% of your calories.
Instead, keep a mental image of a deck of cards, a poker chip, a baseball, a hockey puck, a CD, dice, and a lightbulb. But a restaurant potato is likely to be twice that big and loaded with toppings and extra calories. Serve it with a rainbow of healthy vegetables -- like red peppers, bok choy, onion, and carrots -- stir-fried in a little peanut or canola oil. It is intended for general informational purposes only and does not address individual circumstances.
We also load up on calories in chicken dishes (often breaded and fried), sodas, and energy and sports drinks. One serving of low-fat cheese is one-third the amount of nonfat or low-fat dairy you should have in a day.


It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health.
Even if you found yourself staring at an emptied out basket with candy wrappers strewn everywhere–don't fret.
Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site.
Unless you count fries and chips, fruits and vegetables don't even make a dent in our daily calorie count.
So even if you ate a lot of sweet treats on Easter (and a few days after), you can probably still fit in your jeans. Most of us get too much, raising our chances of high blood pressure and heart and kidney disease.
For example, if you know you downed about 1,000 extra calories over the weekend, try cutting out your usual dessert (just for this week).



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