Three of the most important things you can include in your diet (whether or not you are trying to lose weight) are water, water and more water!  If you are exercising, be sure to drink 8 to 16 oz of water before you begin. Drink a cup of water every 20 minutes while exercising and have another 8 to 16 oz when you finish.  Try drinking at least 8 8 oz glasses of water per day.

Make some hot water & lemon early in the day -- drink a cup or two at breakfast and refrigerate what's left.  Sip on icy 'lemonade' the rest of the day.  (A good ratio to begin is 2 Tablespoons lemon juice per cup of water -- then adjust according to your preference.)

Fill up on whole grains, fruits and vegetables--these foods will slow down the digestive process, providing you with more continuous energy for your workouts and throughout the day.

You can make a dressing that has practically no fat by taking 1 cup of chicken stock or broth (defatted), add 1 Tblspn cornstarch and simmer until thickened.  Let cool and add some garlic, herbs, whatever you have on hand and/or feel like adding.

Remember variety, balance and moderation. Choose foods from each of the food groups and watch your serving sizes.