If your goal is to lose weight to fit into that new summer swimsuit or swimming trunks you’ve recently purchased, there’s no time like the present to design a "healthy lifestyle plan". When it comes to your diet, says Miami-based cardiologist Dr. Steven Schnur, author of "The Reality Diet: Fight Fat with Fiber," (www.realitydiet.com/book.htm) released in paperback this month, "there are no quick fixes" cautions Schnur, whose book is both cookbook and diet book. The book outlines how men and women can increase their intake of good fiber to help them eat less calories while still feeling full. "Fiber keeps you feeling full and helps block the absorption of calories" explains Schnur. "Women are "PEARS" and tend to retain weight on their hips, while men are "APPLES" and must fight the fat around their bellies."

Eating breakfast daily, making 30 to 45 minutes of exercise a daily habit, and choosing healthy foods more consciously are the three key cornerstones to losing weight and maintaining your weight loss, notes Schnur. "The beauty of the Reality Diet is that it’s based on scientific research and relies on a lifestyle plan rather than a quick fix."

A key point of The Reality Diet is Schnur’s "2:90 rule" to help consumers choose the healthiest foods at the supermarket, choosing those foods that offer at least two grams of fiber per 90 calorie serving.

Schnur calls FRUITS and VEGETABLES "nature’s multi-vitamins" and the menu suggestions offered in the book, created by Chef Andrew Hunter, make liberal use of fresh produce.

Reality Diet fiber-rich breakfast suggestions include Cinnamon Toast Sandwich with dried PLUMS; a BLACKBERRY PECAN granola parfait; French Omelet with TARRAGON; or APRICOT PECAN oatmeal.

Soft VEGGIE tacos brimming with ROMAINE LETTUCE, ONIONS, TOMATOES, BELL PEPPERS, olives, CILANTRO and rice; Italian flatbread pizza topped with PORTOBELLO MUSHROOMS, PEPPERS, GARLIC, SPINACH and OREGANO; or Saffron Paella get the thumbs-up for lunch tables.

Duck a l’ORANGE with roasted CAULIFLOWER, Crab and ASPARAGUS casserole; GARLIC Shrimp Scampi, and Chicken Piccata topped with BROCCOLI, PARSLEY and MUSHROOMS are just a few of the delicious dinner suggestions guaranteed to help you lose weight without sacrificing good taste!

FRUITS THIS WEEK:

Seedless WATERMELON is among this week’s best FRUIT values, delicious blended into a refreshing beverage or served as a salad ingredient. CANTALOUPE and HONEYDEW MELON prices are both decreasing as spring production improves. Remember to keep all MELON varieties refrigerated once cut to prevent food contamination.

California STRAWBERRIES are very plentiful with the annual Oxnard STRAWBERRY Festival just around the corner.

MANGOS are very economically priced; try this ripe tropical blended with frozen yogurt as a dessert offering garnished with a touch of cinnamon and COCONUT.

VALENCIA ORANGES and PINK GRAPEFRUIT are among the best CITRUS FRUIT values, with quality good on both. KEY LIMES from Mexico are in plentiful supply, with price decreasing. This CITRUS juice is a favorite with bartenders or use to create a classic KEY LIME pie served with a generous dollop of fresh whipping cream.

KIWIFRUIT is holding steady at very economical prices. Its deep green color makes it a great FRUIT choice to use on tarts and as decorative touches on salads.

Large sizes of HASS AVOCADOS are the best value this week, perfect for guacamole dip, as a sandwich spread or for using as an edible salad "dish" for shrimp or crab salad.

ROMA TOMATOES remain an economical value. Cut wedges into salads or use the whole TOMATO diced or pureed for pasta sauces.

BANANA volume is steady at very reasonable prices. Dipping pieces in LEMON juice will help prevent browning when using BANANAS in recipes such as pies and FRUIT cocktail salads.

RED FLAME SEEDLESS GRAPES continue to be an excellent value. Cover GRAPES with softened goat cheese and roll in chopped PISTACHIOS or WALNUTS for a delicious spring appetizer offering.

Volume is steady on PINEAPPLE from Hawaii, with prices moderate.

GALA APPLES and BARTLETT PEARS are the two most economical out of hand snack choices in the FRUIT section this week.

SWEET WHITE CORN is among this week’s most plentiful and reasonably priced VEGETABLE offering. Simply boil until tender and serve seasoned with butter and salt.

RUSSET POTATOES are an excellent value. Bake and serve with sour cream and CHIVES.

ROMAINE and LEAF LETTUCES top the list of best values for salad entrees. RADISHES and GREEN ONIONS are among the most plentiful salad toppings this week, in addition to crunchy JICAMA, CARROTS, CELERY, SPROUTS, MUSHROOMS and BELL PEPPERS.

PARSLEY is a garnish staple, but you can also use it to create a delicious relish for seafood or steak by chopping PARSLEY with GARLIC, vinegar and salt and covering with olive oil. Cover and store in the refrigerator.

CILANTRO is plentiful and economical, one of the key ingredients for many Hispanic dishes.

GARLIC is plentiful with prices decreasing. Stuff chicken or pork loin with whole cloves prior to roasting or bake until tender, blend with olive oil and use as bread spread.

ASPARAGUS continues steady at moderate prices, with ARTICHOKES, another spring favorite, also plentiful as production from the Castroville growing region reaches its peak.

ZUCCHINI SQUASH prices are decreasing; enjoy this versatile VEGETABLE sliced and sautéed in olive oil with GARLIC, TOMATOES and ONIONS.

SWEET BROWN ONIONS remain steady at economical prices.

CACTUS PADS, also called NOPALES, are in plentiful supply and a delicious addition to salads.

There are plenty of colorful cut FLOWER choices for Mother’s Day, including ROSES, SUNFLOWERS, MUMS, ORCHIDS, CARNATIONS and LILIES. In potted plants, TULIPS, CLEMATIS, MINIATURE ROSES, VIOLETS and DAISIES are among the best values.

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