July - Eat regular meals and include breakfast as one of those meals.

August - Eat the number of calories recommended for your age and height. If you don't know what that is contact us and we will help you with the answer.

Sept. - Eat plenty of vegetables, fruits and high fiber foods (they provide you with nutrients and are low in calories while providing you with lots of nutrients).

October - Choose only lean cuts of meat, poultry and fish and avoid hard cheeses.

November - Eat breakfast - studies demonstrate that children who eat breakfast are better learners.

December - Drink water in place of soft drinks and dilute juices.

January - Avoid desserts, processed foods and all foods high in saturated fat, sodium and sugar.

February - Cook at home (most restaurant and fast food meals are loaded with calories).

March - Be active throughout the day and get at least 30 minutes of moderate physical activity (see chart for calories burnt with each activity).

April - Limit or eliminate inactive forms of play such as television watching and computer games.

May - Monitor your progress by weighing yourself and keeping a record of the foods you eat, the television you are avoiding and the physical activity you are doing.