When was the last time you said “I could lose a few pounds” but then     didn’t do anything about it, because you didn’t know where to start? You’re not alone. Millions of people ride the weight loss roller coaster every day. They perpetually jump on and off the wagon because they’re too busy or too overwhelmed with scheduling, shopping, exercising and eating choices.

Whether you have 10 or 100 pounds to lose, it didn’t appear overnight. Chances are you’ve been making some not-so-great choices over a period of time that added up to a little love handle here and there. The good news is that you don’t have to change everything overnight. Integrating a few small changes, s-l-o-w-l-y, can be simple, while adding up to a big difference in your weight and your health.

Swapping an unhealthy food, habit or lifestyle choice for a healthier option is easier than you think.

As nutritionist for “The Biggest Loser” for eight seasons, I’ve learned a great deal about typical factors that plan a key role in weight gain. These factors are what many of our contestants, as well as many Americans have in common. They:

1. Prioritized other things — such as their families, friends and jobs — over their own health and well-being.

2. Had absolutely no idea how many calories their bodies really needed (or how many they consumed each day).

3. Frequently skipped breakfast and other meals.

4. Didn’t eat enough fruits or vegetables.

5. Didn’t eat enough lean protein.

6. Didn’t eat enough whole grains.

7. Ate too much “white stuff,” such as white flour, white pasta, white sugar, white rice and simple carbohydrates.

8. Didn’t plan their meals in advance and often found themselves grabbing something on the go, which they ate standing up, in the car or at their desks.

9. Drank too many of their calories (some people consumed their daily calorie budgets in sugary drinks alone!) but didn’t drink enough water or milk.

10. Didn’t get enough exercise (if any).

If this list sounds familiar, you have 10 great places to start making small changes. The number one swap though, really needs to be number one on your list — changing your priorities.

This is one of the hardest changes for many Biggest Loser contestants to make, and why their time at the ranch — away from colleagues, friends, relatives and others who place demands on their time — is so valuable. It’s important to understand that putting your needs first is not selfish. Your health and happiness are more valuable than any PTA meeting or dinner party. Allow yourself to focus on you.

Low vegetable and fruit intake is probably the second most common problem I see. Kicking up your fruit and vegetable intake can be easy and it has loads of priceless benefits. At the Ranch we aim for four cups (total) of fruits and vegetables per day, mostly vegetables.

Fruits and vegetables supply most of your daily nutrients in the form of vitamins, minerals and fiber, though they contain relatively low numbers of calories. In other words, you get the most nutritional bang for your calorie buck from fruits and vegetables. The exception to this would be the starchier vegetables, such as pumpkin, winter squash, sweet potatoes and yams. These veggies are higher in calories and carbs, so you want to limit your intake to a few servings a week.

Fresh produce should be your first choice, but if it isn’t available or is too expensive, opt for frozen or canned versions of your favorite fruits and vegetables. Just make sure there’s no added salt or sugar.

When it comes to dried fruit, though, be careful. When fruit is dried, it is dehydrated, meaning that all the water has been removed. So the calories in dried fruit are more concentrated. Dried fruits aren’t as filling as raw fruits per serving size, but they are still a great option for portable, nonperishable snacks. When fresh fruit isn’t available, dried fruits are great to sprinkle on yogurt or oatmeal or add to trail mix.

The power of antioxidants

You’ve probably heard a lot about antioxidants in the news lately. But what are they, and why do you need them? Antioxidants are vitamin-like compounds that help protect your body from inflammation, diabetes, heart disease, various types of cancer and other serious health problems. Antioxidants are found in fresh vegetables, fruits and whole grains. Some of the most important antioxidants are vitamin A, which can be found in broccoli, cantaloupe, carrots, collard greens, potatoes, squash, and tomatoes; vitamin C, which is abundant in citrus fruit, cranberries, green peppers, leafy green vegetables and strawberries; and vitamin E, also found in leafy green vegetables, as well as in nuts, seeds and whole grains. Another essential antioxidant is selenium, which is abundant in chicken, eggs, fish, garlic and grains.

Different vitamins are used by our bodies in different ways. Some vitamins, such as vitamins B and C, are water soluble, which means that they stay in our bloodstream for only 4 to 6 hours. It’s important to eat foods that contain these vitamins every day. Other vitamins, such as A, D, E and K, are fat soluble, which means that they’re stored in our bodies a little longer. They ensure that we stay healthy even on days when we aren’t able to eat all our veggies.

Here are some easy tips to help you meet your daily fruit and veggie requirement:

Eat a vegetable salad most days of the week.

Keep a container of sliced or chopped vegetables, such as broccoli, jicama or red or green bell peppers, in your refrigerator for easy snacking.

Choose whole fruits rather than fruit juices. Most fruit juice contains no fiber and therefore does little to help you control your appetite or make you feel full.

Try a new fruit or vegetable every week to build some variety into your diet. Choose fruits and vegetables from the six color groups: red, orange, yellow, light green, dark green and purple. This is a great way to make sure you’re getting a variety of nutrients in your diet.

Try to eat at least one raw fruit and one raw vegetable each day.

Mix up a fruit smoothie containing fresh or frozen fruit as a pre-workout snack.

Veggie Swaps

Swap white pasta for spaghetti squash. Spaghetti squash has been a favorite on the Biggest Loser Ranch where contestants love to serve it with pasta sauce and a sprinkle of Parmesan. Not only does a cup of cooked spaghetti squash have a mere 40 calories, plus 2 grams of fiber and loads of vitamins, but it’s also satisfying and flavorful.

Swap potato chips for jicama chips. Also known as the Mexican potato, jicama is a sweet edible root that makes a delicious impostor for your favorite dip. One cup of raw jicama slices contains 45 calories, 6 grams of fiber, and nearly 40 percent of your daily vitamin C!

Swap pizza crust for mushroom caps. Make a mini-pizza that satisfies your craving while cutting carbs and slashing calories. An average portobello mushroom has only 27 calories. Mushrooms have meaty texture and rich flavor, and they’re loaded with antioxidants and other nutrients.

Top a grilled portobello cap with marinara sauce and low-fat cheese, and you have a no-guilt pizza treat.

Swap lasagna noodles for veggies. Try making a healthier, lower-carb lasagna by replacing the pasta in your favorite lasagna recipe with thin slices of grilled or broiled zucchini or eggplant. Better yet, try the Veggie Lasagna recipe below

Cheryl Forberg RD is a professional chef and the nutritionist for NBC’s The Biggest Loser. She is the author of the new book “Simple Swaps: 100 Easy Changes to Start Living A Healthier Lifestyle” (Rodale). For more nutrition tips and recipes, visit her blog at www.cherylforberg.com/blog. Send questions to Cheryl care of Features Editor Sasha Paulsen, spaulsen@napanews.com.