If you want to lose weight, focus on making these simple changes suggested by Kelly Pritchett, RD, PhD, a spokesperson for the Academy of Nutrition and Dietetics, Tracee Yablon Brenner, RD and CEO of Real Food Moms, and Kimberly Gomer, a registered dietitian at Pritikin Longevity Center, Fox News reports…

Breakfast

Instead of: Granola

Eat this: Oatmeal

A half-cup cooked serving of Quaker Steel Cut Oats contains just 150 calories, 2.5 grams of fat, and 1 gram of sugar.

Lunch

Instead of: Tomato-basil soup

Eat this: Broth-based minestrone

Don't let the word "tomato" fool you. It's so thick because it's full of heavy cream, and a serving can set you back nearly 500 calories. 

Dinner

Instead of: White pasta

Eat this: Spaghetti squash

In addition to saving you close to 200 calories, the squash's generous helpings of vitamin C, folate, and magnesium will increase your energy.

Snack

Instead of: Hummus and toasted pita

Eat this: Hummus and red pepper

Pita loves to masquerade as a healthy snack, but nutritionally it's not that different than white bread.

Side

Instead of: Mashed potatoes

Eat this: Mashed cauliflower

The skinny starch delivers almost a day's worth of vitamin C for the small price of 27 calories per cup. 

Condiment

Instead of: Sour cream

Eat this: Greek yogurt

Plain Greek yogurt and sour cream are so similar in taste and texture that you really have no excuse not to use the lean, protein-packed alternative to fattening sour cream. 

Dessert

Instead of: Ice cream

Eat this: Frozen banana

You not only sidestep tons of sugar, but you score plenty of potassium, folate, and vitamin C. If you have a few minutes, you can even throw the banana in the food processor to give it the same creamy, spoon-able texture as your favorite soft serve.