(www.BlackDoctor.org) -- When things start to get to complicated, it’s always best to go back to the basics, especially when it comes to weight loss. If you want to lose weight, it’s best to eat a variety of meals based on the USDA's dietary guidelines.

Here are a few simple tips to get you started:

Want a cookie? Eat a Cookie! Enjoy a daily 100-calorie "bonus" serving such as salad dressing, butter, or even an occasional sweet (from the top of the pyramid).
 
Downsize Your Kitchenware. To keep portion sizes under control, grab a juice glass instead of a tall one, a salad plate instead of the oversized kind, and teaspoons instead of serving spoons for condiments and sauces.

Plan for the Future. Create a 7-day menu and shop now, when you can make a week's worth of smart choices at once.
 
Have an Orange a Day. Since most people don’t seem to get enough, add an extra fruit, vegetable, or low-fat dairy product to each of your meals. This is as simple as an orange at breakfast, yogurt at lunch, and a salad with dinner.

BDO (www.BlackDoctor.org) is the World’s largest and most comprehensive online health resource specifically targeted to African Americans.