Who can resist a jelly donut that's fresh out of the oven? Not us. Whether it's a just-baked pastry or heavenly-scented pizza, we know that temptations can be overwhelming when you're trying to stay healthy. We've all admittedly "slipped" and grabbed a chocolate chip cookie (or 12). But fear not -- there is a light at the end of the chocolate-encrusted tunnel. We talked to Dr. Joy Dubost, R.D., spokesperson for the American Dietetic Association, who gave three women a diet makeover. And what did she have to say about indulging in pizza every once in awhile? "It's OK." Hallelujah! Get the rest of her tips now.

Height: 5'2"
Weight: 115 lbs
Age: 24

Jane is a petite, 24-year-old writer who says she sits in her office chair for nine hours a day. Because of her sedentary job, her hubby urged her to sign up for a gym membership, and now she goes four times a week (hurrah!). Her goal? To trim extra fat (mainly in the belly area) and have more energy to work out. Her second goal: "I want to cut down my sugar intake -- I have a huge sweet tooth." "Huge" doesn't even begin to describe this writer's insatiable appetite for sweets. See her typical diet next.

Breakfast:
• A bowl of sugary cereal with 2 percent milk, or white toast with butter and jam
• A cup of coffee with creamer and sugar

Lunch:
• A frozen meal like Posada Shredded Steak & Cheese Burrito or Hawaiian Bowls Teriyaki Bowl

Snacks:
• Something salty or sugary like cookies, a Snack Pack chocolate pudding, pretzels, or Lays potato chips

Dinner:
• Hamburger Helper and white bread

Breakfast:
"Cereal is a good choice for breakfast, however, I would encourage her to pick one that has more fiber," says Dubost. "She should look for cereals that provide more than 3 grams of fiber per serving to start, and then move to a cereal that has at least 5 g of fiber per serving." We recommend Kellogg's Special K Low-Fat Granola Cereal, which has 5 g of fiber and only 3 g of fat per serving. Another good swap: Choose 1 percent or skim milk.

"Oatmeal is also a great option, which provides fiber and whole grains," says Dubost, who also suggests adding fruit (fresh or dried) to the cereal and drinking a cup of 100 percent juice to meet fruit recommendations. And, if Jane decides to have toast, Dubost recommends choosing whole grain bread and swapping butter and regular jam for margarine and sugar-free jelly.

Lunch:
Microwaveable foods, though convenient, are depleted of necessary nutrients, says Dubost. You want to reach for fruits, veggies, whole grains, and low fat dairy in order to get all the nutrients you need. "Jane may want to consider a whole grain pita stuffed with veggies or lean turkey with a slice of low fat cheese," says Dubost.

Snacks:
Off the bat, "Jane's snack selection is high in sugar with little nutritional value," says Dubost. "It is fine to have chocolate pudding or chips as an occasional treat, but since her diet is lacking in certain food groups, this is a great opportunity to incorporate them into her diet." She should reach for protein-rich natural peanut butter (no added sugar) and spread a tablespoon on whole grain crackers or fiber-rich veggies; a handful of nuts; hummus or low fat ranch dressing with veggies; or fruit.

Dinner:
"Again, there are no vegetables or fruit here. I would also recommend brown rice or whole wheat bread instead of white bread."

"Based on [this snapshot of] one day, it appears Jane's diet is low in fiber, calcium, potassium, and vitamins D and C," says Dubost. "If she incorporates more fruits and vegetables in to her meals she will receive more fiber, potassium, and vitamin C. And more low fat dairy (three servings a day) will help meet calcium and vitamin D requirements. Also, Jane is not getting enough omega-3s, so she should incorporate fatty fish such as salmon and tuna (3.5 oz, two times a week)."

What's Jane's biggest deficiency? "Overall, Jane needs to incorporate more fruits and veggies into her diet," says Dubost. She should strive to get five cups a day." Also, to curb her sugar intake, she recommends using Stevia in her coffee instead of sugar. And if Jane finds it hard to stick to her new, healthy-eating plan, she could try a detailed plan that still gives her a lot of flexibility, like The Special K Challenge.

Once she implements these changes, Dubost says Jane should have more energy to hit the gym. Fewer sweets -- and more filling, nutrient-packed fruits and veggies -- should also help her trim that extra belly fat.