Eat Healthy doesn't means eat much

Healthy foods are those that supply vitamins, minerals, fiber, protein and essential omega-3 fatty-acids, as well as energy in the form of calories. Unhealthy foods, which can safely be eliminated from the diet are those that offer only nutrient-empty calories. These include sources of saturated fat, trans fats, sugar, and processed carbohydrates such as white flour and white rice. If you want to live at a healthy weight and decrease your risk of developing diseases, choose healthy foods and eat them in portions that will optimize health

Step 1

Plan your meals and shop with intentionality. Food has several roles: It satisfies hunger, provides nutrients and offers an experience of taste, scent, sight and texture. To eat with intentionality, plan your meals before you grocery shop. Once at the store, shop for items on the perimeter where vegetables, fruits and the fish shop can be found. In accord with the recommendations of the National Institutes of Health's heart-healthy DASH diet, buy 4 to 5 daily servings of fresh vegetables, 4 to 5 servings of whole fruits, at least 1 oz. of walnuts or almonds, and 1 to 2 servings of a cultured dairy product such as yogurt for each person. Allocate enough money for 3 or more servings of a cold water fish each week, as well as eggs and lean poultry. Then make some meat-free meals out of beans, whole grains and lentils to help stretch your budget.

Step 2

Eat as if you are training to become a vegetarian. Let vegetables fill at least half of your lunch and dinner plates and also prepare a side salad plate for each of these meals. Prepare salads with nutrient-dense greens such as arugula and spinach rather than iceberg lettuce, stick with olive oil-based salad dressings and add at least one other ingredient such as broccoli or walnuts.

Step 3

Start your day with breakfast. Eating a protein-rich breakfast -- rather than one filled with simple carbohydrates like juice, a breakfast roll or sugared cereal -- will provide your body with lasting energy until lunch. Eggs meet this criteria but so do other options such as lox rolled into lettuce leaves, or leftover grilled chicken; on extremely busy mornings, a yogurt and a handful of almonds will suffice.

Step 4

Drink water, especially if you are trying to lose weight. If you normally drink three 8-oz. glasses or 12-oz. cans of juice, soda or a sports drink each day, switching to water or unsweetened tea will allow you to save 250 or more calories a day, resulting in weight loss of slightly more than 1 lb. every two weeks, according to the Nutrient Database published by the U.S. Department of Agriculture.