2. Eat Less Fat

To cut total daily fat intake by 22 g and saturated fat by 6 g (one-half of the maximum fat for women, one-third for men), do one of these:

• Have a turkey sandwich with two tomato slices instead of two Cheddar cheese slices
• Have 1 cup of tapioca pudding instead of 1 cup of Haagen-Dazs ice cream
• Have a Subway 6" Roast Beef Sub instead of a McDonald's Quarter Pounder with Cheese

3. Add More Fiber

To add 6 to 8 g of fiber -- one-quarter of the fiber you need in a day -- do one of these:

• Have 1 cup of raisin bran cereal (8 g) instead of 1 cup of Cocoa Puffs (0 g)
• Have 1/2 cup of baked beans (7 g) instead of 1/2 cup of pasta salad (1 g)
• Have 1 large apple (7 g) instead of a fruit roll-up (0 g)
• Have 1 cup of lentil soup (7 g) instead of 1 cup of chicken with rice soup (1 g)