A year ago, the USDA spelled out specific foods to avoid and lifestyle changes to make if we want to avoid being fat and sick.

And I, for one, know how much attention we paid to those guidelines.

We were supposed to avoid extra calories from solid fats and added sugars (SoFAS). We were supposed to exercise more. And we were to avoid refined grains.

"A quick look at the pie charts suggests that one particular kind of pie — pizza — is a major source of the food types Americans are advised to avoid," wrote Daniel J. DeNoon for WebMD.

Cutbacks advised 1,500 mg of sodium daily for people over 51, African-Americans and people with high blood pressure. That, DeNoon concludes, is about half of all Americans.

Every year the USDA offers some new guidelines and some dietary advice.

But we don’t have to wait for this year’s release to know what’s going to be said. Because it all amounts to eat less and eat healthy.

It’s what online diet coach Valerie Orsoni calls "avoiding the most common traps."

They are:

—Going it alone. It’s really hard to stick to a diet by yourself so publicly declare your war on pounds and find a support group.

—Don’t deprive yourself or view food as an enemy. Remember quick loss diets are most quickly regained. Learn to cook and eat new foods that are good for you.

—Slow and steady wins the race. Make small changes, such as adding a freshly squeezed lemon juice to a glass of room-temperature water and drink first every day; walk up to 30minutes before breakfast; stop eating between meals; have a 100 percent raw meal daily (like almond and fruit for breakfast) and try going without sugar for a few days.

—"It’s hard to stay motivated after years of trying but losing weight is like living in Hollywood," says Orsoni. "Only the highly motivated ones who never lose hope make it."

Her suggestion? Steep about two tablespoons of roasted buckwheat in a cup of boiling water. The resulting "tea" will reduce your appetite by 20 percent, she claims.

Then eat what you like but watch the portion size, she adds.

Of course, you also can go to her web site, lebootcamp.com, and pay a fee to ask unlimited questions and have a diet coach.

The truth is individuals determine for themselves which diets are best, from Weight Watchers to Jenny Craig to simple calorie counting.

This year, US News ran a feature on the best diets, according to medical experts. What’s illuminating is the input from dieters.

They report Weight Watchers, the Biggest Loser, Jenny Craig and the raw food diet were most successful for those anxious to drop pounds.

And then the magazine offers seven "new" tips to help you stick to your diet plan:

—Picture yourself — keep a photo of yourself that you love or you hate and whip it out when temptation strikes, suggested by dietitian Keri Gans, author of "The Small Change Diet."

—Bet on it — Put money on the line or donate to a charity when you fail, says the 2008 American Medical Association Journal.

—Color your way thin — Reach for a crayon instead of a cookie. Keeps your hands busy, says dietian Dawn Jackson, author of "The Flexiation Diet."

—Brush your teeth — a minty mouth can quash nibbling, says Jackson Blatner.

—Shoot your dinner — take a photo of each meal and post on your favorite social network site, experts say. Discourages cheating.

—Spice things up — using mustard powder, cinnamon, nutmeg to your meals.

—Role-play — Heading to an event heavy with hors d’oeuvres or whipped cream? Practice turning down the goodies with a friend or in front of a mirror.

See the health section at usnews.com for more 2012 diet tips.

And be resolved to stay resolved this year.