1.Eat three fruits every day. Keep a bowl of fruit on hand to satisfy those sugar cravings.

2.Add beans to your diet. Black Bean Soup, Bean Burritos, Red Beans and Rice, and Bean dip are examples.

3.Increase your vegetable intake. Double up veggies at your evening meal. Add sliced tomatoes to your lunch. Snack on raw vegetables.

4.Stop consuming when you're satisfied. Be concious of portion sizes -- the bulk restaurant meals could feed two people. Take leftovers home for another meal.

5.Eat whole grains such as brown rice, whole wheat bread, and whole grain cereals.

6.Enjoy two sources of low-fat dairy items every day: milk, yogurt, cheese.

7.Use olive oil or canola oil.

8.Limit saturated fat. Read the labels. And bear in mind that fatty meats or cheeses, butter, and whole milk items have large amounts of saturated fat.

9.Eat three meals every day. People who skip meals tend to make up the calories anyway.

10.Drink more water. Plain water. It's caffeine and calorie free.