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After a break from healthy foods over the holidays, here are some painless ways to get back on track for the new year.

Skip sugar at breakfast: High-fiber oatmeal is generally regarded as a healthy choice, but we can back-slide with too much sugar in fast-food or prepackaged varieties, according to nationally recognized diet expert Brian Wansink, PhD. Choose cinnamon or berries with plain oats to avoid this trap.

Opt for eggs: According to Harvard University, one egg daily is not harmful to the cholesterol of a healthy person. Plus, an egg contains nutrients that may help lower heart disease. Those with cholesterol trouble should choose an egg white instead of a yolk. Also, the ingredients consumed with eggs, such as cheese, can be more problematic than the egg itself.

DIY dressing: In addition to the calories from oil, some dressings contain added sugar. Read labels for sneaky sugar, or control ingredients by making your own with oil and vinegar or lemon juice.

Load up on salad: The USDA food pyramid recommends 3 to 5 servings of vegetables per day, so adding extra greens to your dinner is an easy way to get closer to the recommended amount. For meals where you already enjoy a salad, serve yourself a little extra.

Choose fish: The Mayo Clinic recommends two servings of fish per week, and notes that although fattier fish contain higher amounts of omega-3 fatty acids, all fish are healthy if prepared well and not fried.

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