First, start walking 30 minutes a day. Drink 8 glasses of water per day. Next, eliminate or reduce your sugar intake. Rid your diet of white flour or any flour that is not 100% whole grain or whole wheat. Also, get rid of or reduce the trans fats and the saturated fats. Start eating good carbs and protein. Good carbs include mixed salads, oat or bran bread, whole grain pasta, pretty much any vegetables, apples, pears, peaches, plums, grapefruit, oranges, kiwi or apricots. Protein would include lean roast beef, flounder, eggs, turkey, tuna, nuts, orange roughy, halibut, salmon, lean ground beef, chicken and nuts. Avoid eating sauces, condiments, dressings and toppings. I didn't eat any potatoes, rice or pasta unless it was whole grain or bread / rolls that weren't oat or bran. It worked for me. Our Dietitians may have a different approach, and I will have them give their recommendations in a future blog.