1. Eating healthy means eating a variety of foods from the basic food groups in reasonable amounts. All foods can be part of a healthy eating plan when eaten in sensible amounts.

2.  Eat more fruits and vegetables  Learn which fats are good for you and which ones to avoid  Add whole grains and fiber to your diet  Choose lean sources of protein  Be careful about how much sugar you eat

3. A healthy diet includes plenty of fruits and vegetables. Nearly everyone could benefit from eating more of them. They’re full of vitamins, minerals, and fiber, and most are very low in fat and calories. They also have substances that may help prevent heart disease, high blood pressure, and some types of cancer.

4.  Add fresh or frozen berries or a sliced banana to breakfast cereal or yogurt. Put apple slices in oatmeal.  Have a glass of juice with breakfast.  Add lettuce, tomato, cucumber, and bell peppers to sandwiches.  Get pizza with veggies  Add vegetables to soups, stews, and stir fries  Keep carrots, celery, and other veggies handy for snacks  Have fruit for dessert (baked apples/pears with cinnamon or fresh berries/melon with yogurt.)  Make fruit smoothies

5.  Except for some fruits and vegetables, almost every you eat has some kind of fat. You body needs some fat to work properly. But there are healthy “good” fats and unhealthy “bad” ones.  A healthy eating plan can and should include good fats in reasonable amounts. They are high in calories, but they can help lower your cholesterol and may reduce your risk of some disease.

6.  Healthy fats-monounsaturated, polyunsaturated  Fish(salmon, mackerel), most nuts and seeds, soybeans, vegetable oils, avocados, olives  Unhealthy fats- saturated fats, trans fats, cholesterol  Whole milk, whole-milk cheese, whole milk yogurt, butter, margarine, shortening, lard, red meat, chicken skin

7.  Whole grains like whole wheat, oats, and brown rice are full of B vitamins, minerals, and fiber and are a great source of energy. They’re also very filling  Refined grains, which include white flour, white rice, and pasta, have fewer vitamins and minerals. They’re not as filling because they don’t have much fiber

8.  Read the food label. The first ingredient should be whole wheat, whole grain, or whole oats. If it says “Enriched wheat flour” it is a refined grain.  Add whole grains to your diet by eating whole wheat bread, whole-grain crackers and cereals, oatmeal, brown-rice, whole wheat pasta.

9. Protein is vital to your health. It helps keep your muscle, bones, skin, hair, blood, and internal organs healthy. Some forms of protein have too much cholesterol. Choose lean proteins like fish, skinless chicken, and only the leanest cuts of beef (round or sirloin) Beans, peas, or lentils Tofu and soy, fat-free or low fat dairy Eggs (in moderation)

10.  Sweets have a lot of “empty” calories-that means they’re high in calories but do not fill you up or have much nutritional value. If too many of your calories come from sugar, you may not be getting enough of the healthy foods you need. (you may also gain weight)

11.  Drink fewer pops, lemonade, and fruit juice  Eat fruit instead of sugary desserts and snacks  Check labels before you buy. Cereals should have 6 grams or less of sugar each serving.