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Being overweight puts you at risk of developing heart disease as well as Type 2 diabetes. Fortunately, losing 20 percent of your total body weight can have immediate beneficial effects on your health. Fasting and fad diets can be dangerous and often hard to maintain, while very low calorie diets of calories per day require a doctor’s supervision. Eating a well-balanced diet of calories per day gives you all of the nutrients you need while allowing you to feel satisfied as you drop those extra pounds. Eating breakfast is an important first step in healthy eating throughout the day. For a person on a diabetic diet of about 1, calories, breakfast should include three sources of carbohydrates, or about 45 grams; one meat or meat substitute; and one fat. A sample breakfast may consist of a 1-ounce egg white omelet with mushrooms and green peppers, two slices of wheat toast with a tablespoon of trans fat-free margarine and a cup of skim milk. For those who prefer a cold breakfast, try 6 ounces of plain, low-fat yogurt topped with a cup of fresh blueberries and an ounce of slivered almonds. Planning ahead for lunch may help people who are on the go during the day or have busy work schedules ensure they eat a healthful meal.