January
Water—Drink plenty-2 to 3 quarts daily. Keep a bottle of water handy on your desk at work or your workspace at home. Drink plenty of water while exercising to keep you hydrated.

February
Fiber—Include whole grains, brown rice, whole grain corn, 100% whole wheat, bulgur, oatmeal, whole rye, wild rice, whole wheat noodles and cracked wheat.

March
Legumes—Beans are high in protein but be careful of the carbohydrates. Kidney beans, lima beans, pinto beans, garbanzo beans, black beans, navy beans, red beans. Combine these beans to make a great soup on a cold night.

April
Meat—Choose lean cut meat. Broiled, baked, boiled, or barbecued. Trim fat off meats; remove skin from poultry before cooking. Cook meats on rack to let fat drip off.