What small changes can I make to my diet to improve my health?

There are several minor changes you can make to your diet to improve your health. Eliminate the butter on those two pieces of toast you have each morning and substitute jam and you've probably eliminated about 100 unnecessary calories from your diet, or another 700 calories in a week.

And if you use skim milk on your cereal rather than whole milk -- not a big sacrifice -- you've just eliminated another 100 calories a day (per eight-ounce glass) from your diet. These aren't major dietary changes. In fact, you're eating just as much in quantity as you did before, so you're not really dieting at all. But you are eating more sensibly and losing fat.

These relatively minor dietary changes add up to a weekly reduction of 1,400 calories.

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Great post Eric.  Yes a singular item removed from your diet can help you to loose a lb a week just by eliminating one item.  For instance I know a lot of people that consume 6 sodas or 3 large sodas a day.  There is at least 500 calories from soda per day, cut that out alone and there is a lb a week, add some exercise and there is about 2 lbs per week without changing your diet at all.

Same goes for alcohol.  If someone has a few beers a day and a number on the weekend, there is a lb a week right there.  

I think my advice is similar to Eric.  You do not need to drastically change your diet, you need to pick the most caloric, non nutrient dense foods and either eliminate or cut back on those few things.  It will make a remarkable difference.

Another important tip is substitute empty foods for nutrient dense foods.  For instance substitute juice for whole fruit.  Soda for water or non caloric beverages.  Canadian Bacon for bacon.  I think you get the idea.