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Strategies for Healthy Eating

• Consume sufficient calories but not too many. acknowledge a balance among your calorie intake and calorie expenditure—that is, do not eat more food than your body utilizes. The customary recommended daily number is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.

• Eat a wide variety of foods. Healthy eating is a timeliness to expand your rank of choices by experimenting foods—especially vegetables, whole grains, or fruits—that you don't normally eat.

Keep portions moderate, especially foods high in calories.

• Eat plenty 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

• Drink more water. Our bodies are about 75% water. It is a lively part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. Most Americans go through life dehydrated.

• Try to limit sugary foods, salt, and refined grain products. Sugar is added to a vast array of foods. Studies show that consuming just one 12-ounce can of soda daily for one year can increase your weight by 16 pounds.

• Don’t be too hard on yourself. You can enjoy your favorite sweets and fried foods in moderation, since they are an occasional part of your overall healthy diet.

• Make some activities and get to moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding a balanced amount of physical activity and exercise will make any healthy eating plan work even better.

• Baby steps first. Establishing new food habits is much easier if you focus on and take action on one food category at a time.