Healthy Eating Is Easy!

Healthy eating is easy. Follow a few simple rules and all falls into place  — and weight control falls into reach.

• Plan your meals around vegetables and fruits and not meat. Often your plate will be at least half-filled with fruits and veggies or have fruit or salad on the side. 
• Mix the food groups at each meal. Try to always include at least one serving from most food groups.
• If you're hungry, eat! Do not starve yourself. It is counterproductive. You will simply overeat later. Remember, you are allowed almost unlimited consumption of vegetables and fruits.
• Put pleasure first. Don’t sacrifice enjoyment. Think flavour and not calories first.
• Plan meals a week at a time. This will guarantee you have all the right ingredients on hand to complete each meal.
• Eat 'real' food. Avoid processed foods or limit their consumption. This includes many canned and most boxed and convenience foods. Processed foods often include unwanted fat, sugar, calories and salt. It is better to lean towards whole, fresh foods still in their natural state. This includes most frozen fruits and vegetables.
• Count 'add-ons' in servings. Dressings and dips for vegetables and fruits, as well as cream, milk or sugar in coffee or tea are not calorie free.
• Be flexible with yourself. Every food you eat doesn't have to be a source of excellent nutrition. We are all allowed a guilty pleasure now and then. Just don't make them a daily occurrence. (My weakness it my wife's turtle cookies; don't ask.)
• Look for shortcuts. Buy pre-cut veggies and fruits, precooked meats, and shredded low-fat cheese for quick, healthy meals.
• Tomorrow is another day. If you didn't get enough veggies Monday, add extra Tuesday and Wednesday. Try not to get stuck on exact servings each day.
• Beverages — including alcohol — count. When considering calories, don't forget to count what you drink. Juice may be made from fruit but it often contains oodles of added sugar. Milk contains lots of important nutrients but it can be high in calories, as well. One percent, or even skim, milk is best. And don't forget water: it is often the best choice when it comes to satisfying thirst and cutting down on the urge to snack.

The above was taken from the tips for using The Mayo Clinic Healthy Weight Pyramid. These are rules I try to follow when planning my diet and I am finding it works.