• Think about your car—the higher the grade of the fuel you put in it, the better it runs. Your body works the same way. If you eat healthy foods, you'll be healthier and feel better. Eating well is easy if you're aware of what foods are best for you. But don't worry, eating healthy doesn't mean eliminating every single thing you love from your diet. The point is not to deprive yourself, but rather to find those healthy foods that you love, or those foods for which you can develop a love.

• Okay, you've vowed to eat more healthfully. But what exactly does that mean? Which foods are better for you, and how can you tell what you should be eating?

1. The U.S. government's general food pyramid recommendations include the following:
   • Eat more fruits and vegetables.
   • Eat more whole grains (which provide a multitude of health benefits, including reducing your risk of coronary disease). ^[1]
   • Limit your intake of saturated and trans fats.
   • Consume less sugar.
2. Visit MyPyramid Plan to enter in your age, weight, and exercise level and get a food plan tailored to your needs.
3. The Centers for Disease Control and Prevention have also put together a website where you can find out how many fruits and vegetables you should be eating each day.
4. Also heed advice from other respected sources. For example, the Harvard School of Public Health believes that individuals' grain intake should primarily be from whole grains.
   • Whole grains have their complete grain kernel. They are higher in dietary fiber, iron, and B vitamins. ^[2]
   • Refined grains have had the bran and germ of their grain kernels removed, which gives the grains a finer texture but also removes some nutrients.
   • The USDA's food pyramid recommends that at least half of your grain intake should come from whole grains.
5. The Mayo Clinic states that there are many food pyramids to choose from, which include:
   • Mediterranean Diet Pyramid
   • Latin American Diet Pyramid
   • Asian Diet Pyramid
   • Vegetarian Diet Pyramid
6. The same principles guide all food pyramids: eat a balanced diet that contains nutritious foods from all the major food groups.

• Whether you know you're eating your way through a nutritional minefield or you think you just need a few healthy food tips, keep tabs of what you're eating. This will show you, in black and white, just how well you're actually doing.

1. For at least a week, write down everything you eat (including portion sizes!).
2. Read the FDA's advice on how to read nutrition labels to make sure you understand your food's nutritional value.
3. FoodFacts.com provides detailed information on the ingredients in your food. Just enter the brand or search in a category and you'll find out what you're really eating.
4. If you're into fast food, visit this site for the calorie information from popular fast food menus.
5. After the first week ends, check how what you ate compared to what you should be eating.

• Planning ahead makes eating good, healthy food much easier to do. If you've got a healthy snack or meal on hand, you're much less likely to grab a bite from the nearest Taco Bell.

1. Decide what you're going to eat in the upcoming week.
2. Visit this interactive menu planner, which can help you plan your meals.
   • If you need healthy recipes that emphasize fruits and vegetables, check here.
3. Make a shopping list so you know ahead of time what you're going to buy.
   • Check here and here for tips on how to substitute healthier foods for what may be on your list.
   • For example, substitute whole grains for refined ones: i.e., brown rice instead of white rice.
4. If you go out for a meal, you can still eat healthily.
   • Forgo rich toppings and dressings like sour cream or ranch dressing.
   • Order fruit instead of a side of fries.
   • Watch your portion sizes: restaurants are notorious for serving much larger portions.

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• Let's face it: changing your eating habits isn't easy. Try one or more of these tips to make eating better the default choice.

1. Keep fruit handy on your counter or in your fridge.
2. Have an apple, almonds or another healthy snack in your bag or briefcase.
3. Maintain your eating journal, and you'll see your progress.
4. Don't worry if you need time to make the switch to eating better food; take it one smart diet decision at a time and you'll get there.
5. Eating well doesn't mean forgoing your favorite foods. Just remember that if you indulge, you should balance that treat by eating more healthily for the rest of the week.

• FamilyDoctor.org: Nutrition: How to Make Healthier Food Choices
• FDA: How to Understand and Use the Nutrition Facts Label
• FoodFacts.com
• FruitsandVeggiesMatter.gov
• Harvard School of Public Health: Food Pyramids
• HealthierUS.gov: Nutrition
• HelpGuide.org: Healthy Fast Food
• Mayo Clinic: Food pyramid: An option for better eating
• Meals Matter: Recipes & Meal Ideas
• MyPyramid.gov
• U.S. Department of Health and Human Services: Interactive Menu Planner
• U.S. Department of Health and Human Services: Keep an Eye on Portion Size
• U.S. Department of Health and Human Services: A Healthier You
• Washington Post: Fast Food Calorie Counter
• WebMD: Healthy Eating - Overview
• WebMD: Healthy Eating for Weight Loss
• WebMD: New Year's Resolution: Get Fit
• a Calorie Counter: The Beginner's Guide To Diet, Nutrition & Healthy Eating
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