Eat a wide variety of foods.
Healthy eating is a chance to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.
Eat calories but not lots of.
Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended every day allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
Eat lots of fruits, vegetables,
grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce
Keep portions moderate, high-calorie foods.
In recent years serving sizes have ballooned, in restaurants. Pick a starter in lieu of an entrée, split a dish with a mate, and don’t order supersized anything.
Limit sugary foods, salt, and refined-grain products.
Sugar is added to a vast array of foods. In a year, two every day 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.
Drink more water.
Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.
Get moving.
A healthy diet improves your energy and feelings of well-being while reducing your risk of lots of diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.
Don’t be the food police.
You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is lovely for the heart – even if those Italian fries aren’t!
Two step at a time.
Establishing new food habits is much easier if you focus on and take action on two food group or food fact at a time
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