In July 2010, the Robert Wood Johnson Foundation announced the results of their seventh annual report on obesity rates in America. Unfortunately, the news wasn't good. Americans grew fatter in 28 states last year. That means more than two-thirds of our country, or 38 states, now have adult obesity rates above 25 percent. This is especially interesting, because according to another new study, 77 percent of Americans are actively trying to lose or maintain their weight. That's a lot to chew on, so let's review: at the same time that the large majority of Americans are trying to improve their diet, obesity rates have reached an all time high. Something doesn't add up. Or maybe the real problem is that everything adds up -- too many calories, too much fat, too much sugar - you get the point. The bottom line is that many people are eating a lot more calories than they burn each day. The worst part, though, is where those calories are coming from. Researchers say about 35 percent of our total calories come from solid unhealthy fats and added sugars -- or foods like cookies, cake, pizza, french fries, ice cream, and soda. But that's enough about what's wrong with the typical American diet. Let's move on to what you should be doing for overall good nutrition. Now there's a big difference in the dietary needs of, say, a 35-year-old male couch potato and a 23-year-old female marathon runner. So it's not accurate to say there's only one healthy diet for everyone. But when it comes to Americans' eating habits, most people actually make similar mistakes. So here are some quick tips: first, never skip breakfast. You've heard it before, but here's why it's worth repeating: studies show that people who eat breakfast are 30 percent less likely to be overweight, tend to have stronger cognitive skills, and may even have a lower risk of heart disease, stroke, and diabetes than those who skip breakfast. The best breakfasts combine high-quality protein like the kind we find in lean meat, eggs, and dairy with complex carbohydrates like whole-grain toast or fruit. This combination is packed with nutrients and will keep you feeling full until lunch. Second, check your portions. Portion sizes have steadily increased over the years - and some are simply gargantuan in size! For example, fountain sodas during the 1950s and 1960s were about 7 ounces, compared with 12 to a whopping 64 ounces today. Ordering a pasta entree at a restaurant? It's double, sometimes triple what it used to be! It's even happening in your own kitchen. Standard plates, bowls and glasses are bigger than they used to be, too, so we simply fill them up with more food. To combat the growing trend, set your table with 10-inch rather than 12-inch plates, bowls that hold two cups rather than four, and drink from eight to 10-ounce glasses. And speaking of glasses, the third rule of good nutrition is to watch what you drink. According to research from the University of North Carolina, Americans consume 450 calories a day from drinks alone! Even supposedly healthy drinks like flavored waters can be packed with added sugars, so think and label-read - before you drink. With these three easy upgrades, you can help reverse the trend of expanding waistlines in America. To learn more about nutrition and how healthy food can help improve your life, check out other videos on this site.