Video: The weight loss secret you need to know

The weight loss secret you need to know

Need to lose weight? Reach for foods with lots of nutrients, but not lots of calories.

• Instead of strawberry yogurt… try plain yogurt with fresh berries. Save 60 calories and 4 teaspoons of added sugar.
• Instead of beef tacos… use half beef and half black beans. Cut saturated fat and calories while adding potassium, iron and fiber.
• Instead of sour cream… top your baked potato with Greek yogurt. Yogurt has less than half the calories, with more calcium and protein.
• Instead of mashed potatoes… whip up some cauliflower mash. It's just as creamy with ¼ the calories.
• Instead of orange juice… eat an orange. You'll gain fiber and cut 137 calories compared to a cup of juice.

Guidance from the registered dietitian nutritionists and wellness coaches at the Mayo Clinic Healthy Living Program.