The desire to lose some weight is usually among the top three New Year’s resolutions most people make every January. No matter which program you use to lose weight, incorporating more fresh FRUITS and VEGETABLES into your daily diet provides you with filling foods that have maximum nutritional content.

Joy Bauer, nutrition and weight-loss expert for the "Today Show" has developed a new sensible program in her latest book, "Prevention’s 3-2-1 Weight Loss Plan" (www.rodalestore.com). Eating 3 meals, 2 snacks and 1 treat daily incorporating favorite foods is designed to cut cravings, improve your energy and encourage safe, steady weight-loss.

"Carbohydrates (including FRUITS and VEGETABLES) give you a big nutritional bang for your calorie buck" notes Bauer. In addition, foods rich in soluble fiber such as STRAWBERRIES, APPLES, PEARS, Chickpeas and BEANS help speed up weight loss. And "FRUITS and VEGGIES with high water content built into the food help to fill you up, so you’ll eat less cumulatively throughout the day."

Among the breakfast options Bauer has designed for the "3-2-1 program" are whole grain cereals topped with BANANA; low-fat waffles topped with yogurt, BLUEBERRIES and wheat germ; an egg-white and chopped GREEN PEPPER sandwich , oatmeal with STRAWBERRIES or a "Bring on the Morning" Smoothie blending RASPBERRIES, BLUEBERRIES OR STRAWBERRIES with BANANA, ORANGE juice, LIME juice, crushed ice and MINT for garnish.

Snacks are an important part of the 3-2-1 Program, and among Bauer’s approved list are STRAWBERRIES, PLUMS, GRAPES, PEARS, APPLE, ORANGES, PEACHES, BANANA, MANGO, PAPAYA, CANTALOUPE, ALMONDS, PECANS, CASHEWS and PINEAPPLE chunks.

The program’s lunch and dinner suggestions pair proteins with fresh PRODUCE, in such tempting combinations as barbecued chicken with SPINACH and CORN on the cob; turkey hot dog with GREEN SALAD; ROSEMARY Chicken with grilled ZUCCHINI and couscous; Broiled pork tenderloin with baked POTATO and steamed BROCCOLI, CAULIFLOWER, BRUSSELS SPROUTS; and Grilled fish, wild rice and SNOW PEAS.

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Excellent quality and economical prices are making California NAVEL ORANGES among the best FRUIT values as the New Year gets underway.

Other CITRUS FRUIT varieties in plentiful supply at very reasonable prices include SATSUMA TANGERINES, KEY LIMES and PINK GRAPEFRUIT from Texas growers. This is peak season for such specialty CITRUS as BLOOD ORANGES, KUMQUATS, PUMELLOS, MEYER LEMONS and ORO BLANCOS.

HASS AVOCADOS are also decreasing in price, with supplies plentiful for creating guacamole, salad dressing and grilled hamburger toppings.

CHERRIES from Chile continue in steady supply, with prices easing gradually from premium levels. Pit and sauté in butter and brandy as an ice cream or pound cake topping.

PEACHES and NECTARINES from Chilean growers are increasing in volume but continue at premium prices. To hasten the ripening of hard FRUIT, place in a paper bag with an APPLE or BANANA for a day or two.

New crop California STRAWBERRIES are increasing in volume, with prices moderate. BLUEBERRIES are among the best BERRY value this week.

HAWAIIAN PINEAPPLE is plentiful at moderate prices. Dice finely and add to rice pilaf as a side dish.

BANANAS are an economical FRUIT choice this week. Try them as a stuffing for French Toast or as a topping for waffles with chopped PECANS.

FUJI APPLES are plentiful and economical. Enjoy one an hour before dinner to curb your appetite.

TOMATOES, a rich source of lycopene that’s beneficial for men’s health, are in steady supply, at moderate to premium prices.

KIWIFRUIT, MANGO and PAPAYA are good breakfast FRUIT choices in plentiful supply at very reasonable prices.

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RUSSET POTATOES, great for baking or roasting, are among this week’s most economical VEGETABLE offering. Consume with the skin-on for the most nutritional value.

GREEN BEANS, an excellent source of daily fiber, continue in plentiful supply at moderate prices.

Chowder and stew recipes will benefit from the plentiful supply of ITALIAN RED ONIONS and SWEET BROWN ONIONS available now.

GARLIC continues to be very economically priced. Roast and blend into mashed POTATOES or blend with butter as bread and roll spread.

ICEBERG LETTUCE and SPINACH are among the most economical salad choices this week. Use vinaigrette rather than dairy-based cream dressings for the lowest calorie count.

Salad fixings in steady supply include CUCUMBERS, RADISHES, GREEN ONIONS, SPROUTS, CELERY, JICAMA and BABY CARROTS.

ZUCCHINI and YELLOW CROOKNECK SQUASH are two low-calorie side dish options at moderate prices. Dress them up with marina or cheese sauces.

WHITE ROSE POTATOES are an excellent value. Boil and use in POTATO salads served warm with hot bacon dressing.

RED BELL PEPPERS are decreasing in price. Use in vegetarian lasagna layered with EGGPLANT, olive, ricotta cheese and TOMATO sauce or slice into chicken or shrimp fajitas.

MUSHROOMS are plentiful and a delicious low-calorie meat substitute for grilling, sautéing or baking.

Cut ROSES, DAISIES, CARNATIONS and MUMS are among the best values for arrangements. Potted MUMS, VIOLETS and ANTHURIUM are affordable ways to brighten up any gray winter day.

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