BE REALISTIC: Make small changes over time in what you eat and in your level of activity. After all, small steps work better than giant leaps.

• Choose "low-fat," "lite," or "reduced foods."
  
• Select foods that are grilled, broiled, roasted, steamed, or stir-fried.
  
• Ask for sauces, dressings, and toppings on the side.

BE FLEXIBLE: Balance what you eat and the physical activity you do over several days. No need to worry about just one meal or one day.

• It's okay to indulge occasionally. Eat lighter and move more for a few days afterwards.
  
• Enjoy a "rich" dessert more. Share it with a friend?
  
• Try nature's own: water with a twist of lemon or lime.
  
• Eat a lighter breakfast and lunch to plan for a dinner out.

BE ADVENTUROUS: Expand your tastes to enjoy a variety of foods.

• Try a new fruit or vegetable. Make it a monthly goal.
  
• Order pizza with onions and green peppers.
  
• Refresh yourself with fruit sorbet or frozen low-fat yogurt.
  
• Enjoy a meal at a Thai, Indian, or Japanese eatery.

BE SENSIBLE: Enjoy all foods, just don't overdue it.

• Order a cup rather than a bowl of soup.
  
• Enjoy your steak twice as much. Eat half in the restaurant and take the rest home to enjoy the next day.
  
• Order an ice cream cone with a single, not a double dip.
  
• Order a regular french fry serving, not a super size.

BE ACTIVE: Walk the dog. Don't just watch the dog walk.

• Take a brisk 10-minute walk on your lunch break. You'll feel good and have more energy, too.
  
• Enjoy a quick game of tennis or golf with a friend before dinner.