1. It’s not about “good” foods and “bad” foods – there is no morality in food!
2. It IS about portion size; a regular meal schedule( 3 meals/day); activity(150 minutes/week); fiber (25 grams/day); and water intake (at least 32 oz/day).
3. It IS about realistic goal setting – one day and one meal at a time.
4. Remember – variety in your diet will produce satiety! The Food pyramid is an excellent guide. (see www.MyPyramid.gov)

Here is my recipe for adding more fiber to your diet:

Dr. Sue’s Breakfast of Champions Analysis:
1 C Whole Wheat Total@ Calories………………….477
1/2 C Fiber One@ Total fat…………………. 20 gm
1/4 C nuts (you choose the type) Sat. fat………………….. 2 gm
1/2 C berries or other fruit Sodium……………………596 gm
1 C Skim milk Protein…………………… 18 gm
Carbs……………………… 75 gm
Fiber………………………. 21 gm