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   Eating the right foods and the right amounts of foods can help you live a longer, healthier life. Research has proven that many illnesses—such as diabetes, heart disease, and high blood pressure—can be prevented or controlled by eating healthy foods. Getting the nutrients you need, such as calcium and iron, and keeping your weight under control can help.

   Try to balance the calories you get from food with the calories you use through physical activity and exercise. Eating more healthy foods can actually help you lose weight! And keep the weight off! It's never too late to start eating healthy! 

Try to enjoy a variety of foods, especially:

 Vegetables. Choose dark-green leafy and deep-yellow vegetables.
 
Fruits. Choose citrus fruits or juices, melons, and berries. 

 Dry beans (such as red beans, navy beans, and soybeans), lentils, chickpeas, and peanuts.

 Whole grains, such as wheat, rice, oats, corn, and barley. Whole grain breads and cereals.

Eat foods low in fat, saturated fat, and cholesterol, especially:
 
  Fish - try some freshwater salman. ( avoid farm raised fish - they tend to have too many chemicals. )

  Poultry prepared without skin; Skinless turkey is a good choice.
 
  Lean meat. Choose leaner hamburger or try ground turkey!

  Low-fat dairy products. non fat or lowfat yogurt is a good idea.

    Eating healthy foods helps you live longer and feel better. Healthy eating has been proven to lead to a longer and more satisfying life. Adding exercise to your daily agenda helps you enjoy a long, healthy life. Does all this mean we have to start eating, organic vegetables at every meal and stop eating the things we enjoy? Maybe not.

   Start small - make a few healthy choices in your diet! A few simple healthy habits can help you enjoy a long and healthy life. Take a few small steps each week and gradually increase your healthy eating habits. Before long you will see a difference.

    Do you keep a record of the food you eat? Try writing down what you had for each meal - including drinks and any snacks. In no time at all you will see a pattern to your eating habits and have a good basis for where you need to start making changes. Keep track of your eating for a week - or a month. Note the time of everything you eat. Anything you eat after 5:00 or 6:00 in the evening might be a candidate for change.

    Are you eating three big meals? Many nutritionists suggest four to six smaller meals. Always start your day off right with a healthy and nutritious breakfast. Try some wheat germ with yogurt. Add some blueberries and you have the makings of an excellent start to your day.

     Pack some apple slices and lowfat cheese for a mid morning snack. Maybe some celery slices with organic lowfat peanut butter. Or - to save some calories, forget the peanut butter. Can you sneak in some green tea each day? Green tea is packed with healthy antioxidants.

    Losing weight is no mystery! Eat right and eat less! Listen to those nutrition experts' advice and eat several different fruits and vegetables every day. An apple, orange, and banana each day are always excellent choices! Include a healthy variety of  fruits, berries, and vegetables in your daily diet.

   Blueberries with your favorite yogurt are a sure way to boost your healthy level of antioxidants. Tomatoes, strawberries or watermelon are great additions to any diet. Grapes are plentiful and an easy snack anytime.

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Try these healthy eating ideas:

    * Make half your grains whole. Substitute whole-grain products for refined products, such as whole-wheat bread instead of white bread or brown rice instead of white rice. Remember, don't add, substitute.

    * Buy fresh vegetables in season; they're likely to be cheaper and be at their peak flavor. Select vegetables with more potassium often, such as sweet potatoes, white beans, tomato products, beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas. Buy precut veggies (or precut them yourself) so they're always available in the refrigerator (e.g., baby carrots).

    * Keep plenty of fruit on hand. Keep a bowl of washed, whole fruit in the kitchen, ready to eat. Buy fresh fruit in season. Dried fruit is a good alternative for out-of-season or hard to find fruit.

    * Don't forget about calcium. Include low-fat or fat-free milk as a beverage at meals. If you drink cappuccinos or lattes, ask for them with fat-free (skim) milk. Substitute low-fat or fat free yogurt for cream and sour cream in soups and sauces.

    * Go lean on protein. Trim away all visible fat from meats and poultry before cooking. Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying. Drain off any fat that appears during cooking. Skip or limit the breading on meat, poultry, or fish. Prepare dried beans and peas without added fats. Enjoy some tasty red beans and rice for a low-fat and nutritious dish!

    * Choose wisely - food and drinks that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. Cutting calories is easier than you might think!

    * Enjoy wild-caught, cold water fish a few times a week.  Cold water, wild-caught salmon is full of healthy omega-3 fats and other healthy vitamins and minerals!

    * Read on for even more healthy eating choices.

      If you want to drop a few pounds the quickest way to lose weight is with eating healthy and plenty of exercise. Start your day right with a  healthy breakfast ! Enjoy life more eating a variety of healthy foods!