Debra’s current diet compounds her health problems. Her two daily Special K Cereal Bars and frequent snacks (such as 100-calorie Hershey’s Snacksters) run heavy on sugar, which could adversely affect her propensity to diabetes. In addition, her typical dinner often includes a lot of artery-clogging saturated fat from main dishes like steak and side dishes like a baked potato and rolls slathered in butter. Because she eats few veggies, fruits or whole-grain foods, her daily fiber intake is low.

Solution:

Increasing the amount of fiber she eats every day will help Debra control her blood sugar and lower her cholesterol, says nutritionist Keri Gans, president of the New York State Dietetic Association. Debra can easily up her total by adding a high-fiber breakfast cereal (at least 4g per serving) such as All-Bran, Crunchy Corn Bran and Fiber One, eating more fruits and vegetables throughout the day and choosing more high-fiber foods like black beans or lentils with brown rice. These foods will replace fattier dishes while still making her feel full, and improve her heart health.

Breakfast

1⁄2 cup dry oatmeal (try McCann’s Quick Cook Irish Flake Oatmeal)

1 cup fat-free or 1% low-fat milk

1 small banana

Coffee

Lunch

Sandwich: 2 slices high-fiber whole wheat bread (look for 3g fiber per slice) with 3 slices turkey lunch meat, topped with sliced tomato, lettuce and mustard

Small apple or pear

Water

Dinner

3 to 6 oz. baked or grilled chicken (remove skin)

1 cup whole wheat pasta sautéed in garlic and olive oil

1 cup steamed veggies (broccoli, asparagus, brussels sprouts or spinach)

Mixed green salad, homemade dressing of olive oil, balsamic vinegar and spices

Snacks

Plain low-fat yogurt with fresh strawberries

Tangerine and small handful of nuts