Whole grain products are packed with fiber that keeps you feeling full longer.

Happy 2010!  Surviving the holiday season’s bounty of rich foods and sweet treats is not easy and the scale may have gone up a few pounds.  Now it's time to get back on track and get the New Year off to a healthy start. Wondering where to begin? Here are a few easy tips:

• Start slow. It takes approximately 3 weeks to form a new habit. Choose 1-3 small goals and stick with them rather than attempting to change everything at once. For instance, if you typically drink regular soda every day, try replacing at least one beverage with a glass of water or other calorie-free choice. Once you have accomplished your initial goals, pick a few more to work on. 

• Ditch the fad diets. It's easy to spend lots of money on diet plans, pills and supplements. Unfortunately these offer only short-term results and may be unsafe. You will be much more successful in the long run by making gradual lifestyle changes.

• When shopping for groceries, look out for whole grain products such as 100% whole wheat bread, cereals, waffles, crackers, pasta, brown rice and low-fat popcorn.  Whole grains are filled with fiber which helps keep you feeling full between meals.  Fruits and vegetables are also fiber-packed, so be sure to aim for at least 5 servings a day!

• Pay attention to portions. Calories add up quickly, so it is important to practice portion control. Check out the nutrition facts for a product’s serving size. Use measuring cups and spoons to keep portions in check.

• Keep a journal to record your intake for the day.  This is one of the most successful tools for weight management and long term success.