Simple Changes to Lose Weight

Sometimes a few simple changes can make big improvements in your health. Here are some changes that worked for me when I was trying to drop pounds. These have been recommended by many nutritionists and by my nurse, Debbie Wagner, who counseled me during my weight-loss journey:

• No: butter or lard. Yes: olive or canola oil, or margarine without trans fats.

• No: cream-based sauces. Yes: tomato-based sauces.

• No: refined cereals. Yes: whole-grain cereals.

• No: white pasta. Yes: whole-wheat pasta.

• No: smoked, cured, salted or canned meat or fish. Yes: fresh or frozen meat or fish without added salt.

• No: sugared soda or juice. Yes: water or a mixture of juice and sparkling water.

• No: French fries or onion rings. Yes: roasted vegetables.

• No: dips high in saturated fats. Yes: hummus, peanut butter or seasoned low-fat yogurt.

• No: chocolate-chip cookies. Yes: graham crackers or oatmeal cookies.

• No: fried foods. Yes: grilled, broiled, steamed, poached or roasted foods.

• No: skipping breakfast. Yes: oatmeal, whole-grain breads or bran cereals.

Breaking habits is hard, but these changes will make a big difference in your health and vitality. Bon appetit!