pasta), low fat and substitute dairy products (1% milk, low fat
free yogurts, low fat
soy milk/soy yogurt), use plant oils, non trans-fat
margarines, and eat a lot of fruits and vegetables. Eat daily high fiber breads and cereals (oatmeal).
As for exercise, you need to do activities that are fun and do physical movement. Dancing and jazzercise are fun and you are burning calories doing them. Swimming games and swimming dancing or exercising are again fun and burning calories.