21. Divide your plate. Fill two quarters with veggies; use one quarter for rice, pasta, or potatoes; and use the final quarter for meat or beans.

22. Shop the “U.” Focus your grocery shopping on the perimeter of the store, where the fresh produce, meat, and fish are kept. Avoid the processed items in the middle section.

23. Eat brown instead of white. This means choosing brown rice, whole wheat bread, and whole grain pasta, which are crammed with healthful fiber and nutrients. “Start with a mix,” advises Jenny Okroj, a registered dietitian in Regina, Saskatchewan. Use one slice of white bread and one of whole wheat to make a sandwich, or mix different rices together. Try: [Irish Brown Soda Bread] [http://food.kaboose.com/pages/irish-brown-soda-bread.html] or [Whole Wheat Pizza Dough] [http://food.kaboose.com/pages/whole-wheat-and-honey-pizza-dough.html].

24. Join the club. Slash your fruit juice calories in half by turning it into a spritzer (fill your glass half full with juice, then top off with the spritzer). Or, enjoy a frosty club soda with slices of lemon and lime for a zero-calorie beverage.

25. Sideline fat. In a restaurant, order sauce and salad dressing on the side. Dip your fork into it, then pick up a bite of your food. “This allows you to enjoy the sauce or dressing, but limits the amount,” says Kathryn Proudfoot, an Edmonto, Alberta–registered dietitian.