The New Year is upon us, and many of us are pulling on those jeans and lamenting the pounds that arrived over the holidays. We vow to do better in 2008--but of course, that is easier said than done. Busy schedules and temptation often intervene to derail our pledge to eat better. But there is hope; healthy eating goals can be reached. Here are a few pointers:

* Avoid the take-out trap by cooking three or four healthy meals ahead and freezing them. Take a Sunday afternoon and bake. When the week gets busy, dinner is done, and you’re not rushing home with a fatty burger from the nearest fast-food place.

* Have the right foods on hand. Identify maybe six easy to prepare, healthy meals that you can whip up quickly and always have those basics on hand. Some examples: Egg-white omelets--which can be made even healthier by loading up on veggies; any salad can become a meal by adding chicken, tuna or shrimp; a healthy pizza is possible and can be ready in 15 minutes, so have these fixings available.

* Almost anything can be made healthier. Make spaghetti and meatballs with whole-grain pasta and turkey meatballs; add veggies to the sauce, such as peppers and onions; for macaroni and cheese, use low-fat cheese, and again, add veggies such as tomatoes and onions, or even peas. Change your lasagna to veggie or turkey. Make pizzas with whole grain flatbreads, top sparingly with low-fat cheese and lots of veggies.

* Eat off smaller plates--the size of the plate will keep you from overeating and help you beat one of the most common causes of weight gain--too large portions.

* Drink a glass of water before you eat to fight off ravenous hunger.

* When you feel hungry between meals--do something--go for a walk, drink water (often you are thirsty more than hungry), call a friend. We often eat because we are bored.

* Never eat in front of the TV--when we watch, we eat mindlessly--and to excess.

* Have healthy snacks on hand at work and at home so that when hunger truly does strike, you’re prepared. An apple and a teaspoon of peanut butter, fruit, a healthy granola bar such as those by Kashi and Cliff, air-popped popcorn, a yogurt, raw carrots, or fruit mixed with low-fat cottage cheese.

* Fall in love with healthy soups (watch the sodium and cream-based versions) and stock up. Soup is filling, and combined with a salad, is a quick, easy and healthy lunch or dinner. It’s also portable, making it a great choice for work.

Just a few small changes and you’ll be eating healthier, stressing less, and looking great in the New Year.

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