If you have a craving for Japanese food, then you'll want to check out our newest ethnic dining "Quick Guide" -- it's got all the best choices (and worst!) listed in a simple, printable guide that you can print and take with you so you can make a smart choice!

See: Ethnic Restaurants Quick Guide: Japanese

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If you're not already keeping one, why not start today? It's an excellent first step toward losing weight or to maintain a healthy weight if you're already at your goal. Here is some advice on getting started:

More: Six Steps to a Great Food Diary

I have finally found a diet-friendly alternative to my beloved Eggo syrup. At 240 calories per serving (due to 40 -- gasp! -- grams of sugar, no doubt), my childhood fave had to be used very sparingly to top those cakes. A little drizzle and I was done. But pancakes just aren't the same when they're dry, no?

Well, good old Aunt Jemima to the rescue! I recently tried Aunt Jemima Lite syrup and I am happy to say it is just as tasty as my tried-and-true Eggo brand and it has 100 calories per serving. That shaves off 140 calories off my breakfast in a snap! Sweet!

Fresh fruit is always a diet staple, but it's especially refreshing in the summer -- it will cool you off when it's served up chilled and it helps you stay hydrated due to its high water content.

So, be sure to take advantage of the tasty fruits that are in-season this time of year:

• blackberries
• blueberries
• cantaloupe
• cherries
• plums
• raspberries

Your local farmer's market will be offering all these fruits at a great price throughout the month because July is when they are at their peak! Yum!

Image: Fruitsandveggiesmatter.gov