I’m often asked, “If I were to change just one thing, what could I do to help me lose weight and/or improve my health?” I’d definitely make my recommendation based on a list of common denominators that helped overweight contestants win a place on NBC’s fitness show, “The Biggest Loser.” These same factors have helped America earn its top ranking among obese nations of the world. I found that most contestants:

• Had absolutely no idea how many calories their body really needs (and how many more they are actually taking in)

• Skipped breakfast and often, many other meals

• Didn’t eat enough fruit or vegetables

• Didn’t eat enough protein (lean protein)

• Didn’t eat enough whole grains

• Ate too much white stuff; flour; pasta, sugar, rice, simple carbs

• Didn’t feel they had time to plan ahead — they found themselves grabbing something quick for a meal — often consumed in the car or at their desk.

• Often had enough calories in beverages alone to meet their daily caloric needs

• Didn’t drink enough water

• Didn’t exercise enough (if at all)

• Prioritized their spouse, partner, children and/or their jobs over their own health and well-being

There are so many small changes that can quickly make a big difference to improve our health and achieve an optimal weight. One easy step is switching to whole grains.

What’s so special about whole grains? Many people think they’re too much work or that they take too much time to prepare. It’s easy to be intimidated by unfamiliar foods. But whole grains are actually very easy to prepare, and relatively inexpensive. Understanding their valuable health benefits coupled with their plain old good taste, really makes them a very seductive and easy change to make.

Whole grains or foods made from them contain all three components of a whole grain:

• The bran (or the outermost part of the grain kernel, which also contains fiber)

• The endosperm (or inner part which is what’s left in most processed grains) and

• The germ (or the center of the grain kernel.)

All three of these must be present in the same naturally occurring proportions to be called whole grain.

Sometimes manufacturers process and refine grains and then add back some of these components to a highly processed version.)

By providing a complex form of carbohydrate, whole grains give sustained energy. A stellar source of fiber (and you know what that means), whole grains also have incredible healing properties. That’s due to the abundance of vitamins, antioxidants and protein they contain. And best of all, an intact whole grain has much more texture and flavor than its ultra-refined counterparts.

Refined (white) rice or processed forms of wheat, such as white flour or white flour products are a great source of calories, but little else. The fiber and antioxidants have been stripped away and any vitamins they may contain have likely been added back, in a process called fortification. There’s little texture, less flavor and next to no fiber.

Cheryl Forberg, RD, is the nutritionist to NBC’s The Biggest Loser fitness reality show and has a private nutrition practice in Napa. Her new book is called “Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You” (Rodale). For more information and recipes, visit her Web site at www.cherylforberg.com