1JUST SAY NO TO 'OSE'

Eliminate breakfast cereals that list ingredients like sugar, corn syrup, honey or anything that ends in "ose" (dextrose, sucrose, maltose). Instead, go for low-sugar berries, whole-grain cereals (like old-fashioned oats), nuts (1 ounce is a serving) and plain Greek yogurt (fat-free if you're trying to lose weight).

2TAKE THE WHITE OUT

Skip the white bread and go for 100 percent whole-grain or sprouted breads.

3SNACK SMARTER

Ditch the chips, ice cream, fruit snacks and crackers. Instead have a serving of real fruit, dried fruit or a frozen 100 percent fruit popsicle. Crunch lovers might try air-popped popcorn or hummus with carrots and celery.

4KICK THE CAN

No one needs soda or sugary drinks, like sweetened iced tea. Drink water, fresh-pressed juices or homemade smoothies.

5DE-JUNK YOUR MEALS

Forget the mac and cheese, pizza and hot dogs. Replace them with salad, fish and dark greens, like kale, spinach and collard greens.