Don't forget your calcium.
Good sources include low fat or non fat milk, cheese, and yoghurt, or calcium fortified foods and beverages.
Eat diverse carbs.
A healthy diet emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk.
Eat healthy at restaurants.
Choose steamed, grilled, or broiled, rather than fried or sauteed dishes.
Eat healthy snacks.
Take healthy snacks with you so you aren't tempted to buy unhealthful choices. Try fruit, cut up vegetables, cheese, or unsalted nuts.
Eat low fat protein.
A healthy non vegetarian diet includes lean meats, poultry, fish, beans, eggs, and nuts.
Focus on fruit.
Eat a variety of different fruits each day.
Go lean on protein.
Choose lean, low fat sources of protein, such as lean meats, poultry (remove the skin), and fish.
Healthy lunches.
Take a sandwich on whole grain breads, with a piece of fruit and non sweetened drink (water, low fat milk, or fruit juice).
Know your food groups.
Grains; milk and milk products; fruits; vegetables; meat, poultry and fish; and nuts, seeds, and legumes.
Minimize bad fats.
A healthy diet is low in saturated fats, trans fats, cholesterol, sodium, and added sugars. Read the nutrition labels on packaged foods!
Plan ahead.
Shop in advance for a variety of nutrient-rich foods for meals and snacks throughout the week.
Switch to whole grains.
Eat whole grain cereals, bread, crackers, rice, and pasta.
Vary your veggies.
Eat more dark green veggies, orange veggies, and beans and peas.
Avoid packaged foods with added salt.
Check the ingredients label for the % DV (percent daily value) of sodium, and look for the lowest sodium options.
Avoid packaged foods with added sugars.
Check the ingredients for any kind of sugar, sucrose, glucose, dextrose, corn syrup, honey, and fructose.
Change your diet slowly.
Go at your own pace, taking small steps that add up to bigger, more healthful changes over time.
Don't read nutrition labels.
Fresh fruits and vegetables, and organic produce don't have nutrition labels!
Don't shop hungry.
Its easier to resist when you are full! When you are hungry, you are more likely to select prepared snacks, sweets, and bad-for-you foods.
Eat your chocolate in moderation.
An ounce of dark chocolate (70% or more cocoa) per day can improve your health without piling on the fat and calories.
Make your chocolate dark.
Dark chocolate (at least 50% cocoa) has flavonoids, and can improve heart health, reduce bad cholesterol and lower blood pressure.
Pay attention to the order.
On nutrition labels, the ingredients are listed in decreasing order of weight.
Read the label.
Look for foods that are labeled "low sodium", "no salt added" and "no added sugar" and "unsweetened".
Sad but true:
Chocolate is not a separate food group. But dark chocolate is loaded with antioxidants, and in moderation, it is good for you.
Sugars don't hurt - at least not directly.
They are calories without other nutrients, making it hard to keep to a calorie plan that is rich in nutrients.
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