• Reduce your blood cholesterol level - High blood cholesterol is one of the three major risk factors (along with smoking and high blood pressure) for developing heart disease.More than half of Olmsted County residents over age 40 have high cholesterol.
• Reduce your risk of stroke, high blood pressure, diabetes and some forms of cancer - Studies show that eating less saturated fat has measurable health benefits in these areas.
• Help maintain healthy bones - Eating more fruits, vegetables, beans, lentils, whole grains, soy-foods and low-fat dairy products help keep bones healthy.

• one cup of leafy salad greens
• one quarter cup of dried fruit
• six ounces of 100% juice
• one half cup of cooked or canned dried peas or beans (legumes)

• Breakfast: Slice half of a banana – or pour strawberries, blueberries or raisins – onto a bowl of cold cereal.
• Mid-morning or afternoon: Snack on ready-to-eat baby carrots, cherry tomatoes or a bunch of grapes.
• Lunch: Add sliced tomatoes, leaf lettuce, sprouts and green pepper to your usual sandwich – or drink six ounces of tomato or grape juice.
• Dinner: Include half a cup of steamed vegetables (green beans, peas, corn, summer squash, broccoli, or a frozen blend) or a salad (easy on the dressing).
• After dinner: For dessert or an evening snack, share a large orange, apple or pear.
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  Hint: Leave fruit out on the counter or keep cut-up, ready-to-eat, pineapple, watermelon, or canteloupe in the refrigerator.

• Choose loin and round cuts of red meat and have the fat trimmed.
• Serve smaller portions.
• Broil, bake or grill poultry and eat it without the skin.
• Try red-meat alternatives such as fish, beans, lentils and soy products.

• Use skim or 1 percent milk on cereal at breakfast.
• Try non-fat flavored yogurt for a snack.
• Finish your evening meal with a tall glass of non-fat milk.

• Eat high-fiber cereal for breakfast.
• Choose split-pea or bean soup for lunch.
• Try brown rice with your grilled meats or fish for your evening meal.

• Choose plant-based fats low in saturation (rather than animal-based fats) for cooking and as spreads.
• Examples include canola, olive, corn, safflower, soybean and sun-flower oils, and plant extracts such as plant stanol ester.

Using a combination of scientific studies and personal interviews, the author provides sensible, practical advice based on individuals who have successfully lost at least 20 pounds and kept it off for 3 years or longer. While debunking myths that prevent people from beginning weight loss programs if they are over the age of 40 or have been overweight since childhood, the book avoids the endorsement of a particular diet plan. The author recognizes that individuals react differently to motivating factors, diets, and programs. Instead, she provides one "key to success" for each of ten chapters. They are: