Taking off the pounds in 2007 needn’t take drastic measures. It’s more important to make permanent (and bearable) changes that have long-term physical and wellness benefits rather than adopt Draconian measures for a week or two that can’t reasonably be maintained.

Willpower’s important, but brain power’s got more stamina. Here are some tips from Susan Krumm, of the Douglas County Extension Office. Stick this list to the refrigerator and stick with the guidelines year-round for a very do-able new you plan.

Painless ways to trim fat, calories

Cheryl Armstrong, a certified dietitian, of Purdue University, has compiled a list of healthy recipe ingredient substitutions. If an amount isn’t indicated, use equal amount for substitution:

¢ 1 large whole egg with 2 large egg whites or egg substitute. When baking, substitute only half of the whole eggs or the product will be tough.

lButtermilk with 2 percent buttermilk or 15 tablespoons of skim milk and 2 tablespoons of lemon juice.

¢ 1 cup cheddar cheese with 3/4 cup sharp cheddar cheese.

¢ 1 cup grated Parmesan cheese with 3/4 cup fresh shredded Parmesan cheese.

¢ 1 ounce of unsweetened baking chocolate with three tablespoons of dry cocoa, 2 teaspoons of sugar and 1 tablespoons of oil.

¢ 1 cup chocolate chips with 1/2 cup mini chocolate chips.

¢ 1 cup oil in quick breads with 1/2 cup baby fruit or vegetable, 1/2 cup oil or 1 percent buttermilk.

¢ 1 cup chopped pecans or walnuts with 1/2 cup nuts toasted to bring out the flavor.

¢ 1 cup shredded coconut with 1/2 cup toasted coconut and 1/2 teaspoon of coconut extract.

A portion size is not “supersize”

In addition to these ingredient substitutions, start paying closer attention to the portion sizes that you put on your plate. It’s one of the easiest ways to start wacking away on those excess calories.

Many serving sizes are smaller than most think. For example, 10 french fries is considered one standard serving. A typical value portion of french fries from a fast-food restaurant may be large enough for a family of four to share.

¢ A light bulb is similar in size to one serving of broccoli.

¢ A deck of cards is similar in size to a 3 ounce serving of cooked meat. Restaurant steaks may equal 3 or 4 servings.

¢ A cassette tape is similar in size to one standard serving from the grain group (for example, a small bagel or piece of bread).

¢ A nine-volt battery is similar in size to one standard serving of cheese which is 1 1/2 ounces.

¢ A ping-pong ball is similar in size to one standard serving of peanut butter, which is 2 tablespoons.

Produce: Take five

At every meal and snack eat at least one serving of a fruit or vegetable.

¢ Start your morning off with a glass of 100 percent fruit juice. Just 6 fluid ounces counts as one serving.

¢ For a morning snack, eat a piece of fresh fruit.

¢ Eat a large salad with your lunch. A large salad with 3 cups of mixed greens counts as three servings.

¢ For an afternoon snack, munch on raw vegetables like celery sticks or baby carrots.

¢ For dinner eat a dark green leafy vegetable, such as broccoli or spinach. Just 1/2 cup of any cooked vegetable counts as one serving.

¢ For an evening snack, choose dried fruit like raisins or dried plums. Just 1/2 cup of dried fruit counts as one serving.

¢ Every day eat at least one vitamin A rich fruit or vegetable, such as cantaloupe, carrots, sweet potato, spinach or broccoli. Every day eat at least one vitamin C rich fruit or vegetable, such as orange juice, grapefruit, fresh pineapple, green pepper or cauliflower. Every day eat at least one high-fiber fruit or vegetable, such as apples, grapefruit, or broccoli. Several times each week eat cruciferous vegetables like broccoli, cauliflower, brussels sprouts or cabbage.