Here are just a few basic nutritional guidelines that you can apply today to start eating a healthy balanced diet full of all the vitamins, minerals and nutrients your body needs for optimal wellbeing. If used with a regular program  of exercise  you can lose fat, increase your energy levels and give you a better sense of wellness.

1.Eat  fiber-containing foods in place of processed carbohydrates at all meals. Examples include oatmeal instead of sugary-cereals at breakfast, salads with low-fat dressings for  lunch, vegetables instead of French fries for dinner, and almonds  instead of sweets for snacks. Fiber helps regulate blood sugar levels and appetite. 

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 2. Food choices should include  a large nutrient-to-calorie ratio. Some examples of this approach include, eating  a portion of whole fruit instead of drinking fruit-flavored beverages, eating green vegetables instead of potatoes, and snacking on nuts instead of potato chips.

3.Try to eat 3 moderate  meals and 2-3 small snacks each  day rather than 2-3 large meals. To achieve this goal an element of forward planning will be necessary . Eat quickly after waking up, and then every 3-4 hours thereafter until you go to bed. Smaller, more regular meals help you use all nutrients better, retain more vitamins, and control your blood sugar levels. Controlling your blood sugar is a key to avoiding hunger and fatigue 

4. In your daily diet try to include  adequate  portions of good  lean protein. Your choices include lean beef, chicken breasts, turkey breasts, trout, low-fat cottage cheese and other low-fat dairy products. Nutritionists advise eating between 0.6 and 1.0 grams of protein per pound of bodyweight every day. 

5. Follow the Rainbow Diet. The only rule here is to eat as many diverse colors of fruits and vegetables as you can. The nutrients in each fruit and vegetable are usually linked to its color as well. You ought to consume far more than 5 servings of fruits and vegetables per day. Experts recommend  2-3 pieces of fruit per day and at least 5 servings of vegetables per day (such as broccoli, peppers, asparagus, etc.). Vegetables and fruits will provide you with  innumerable  nutrients including fiber, vitamins, minerals, and many phyto-nutrients that simply do not exist in other foods. 

6. Eat a small protein-based meal prior to going to bed. For example, cottage cheese mixed with protein powder.

7. Green Tea is a very healthy drink. It’s calorie-free, has a number of health benefits, and can replace soda, juice, and coffee to help remove unnecessary liquid calories. A can of soda contains 150 calories and a large soda from a fast-food chain contains over 600 calories. Therefore, avoid sugary beverages because they rapidlyincrease your calorie intake and play havoc with your blood sugar levels. 

 8.Don’t try to change everything at once. Aim for 2-3 improvements each week. For example, in week 1, reduce your soda intake and add 1 new vegetable to dinner each night  

Applying all of these tips or just a handful of them can really make a difference when trying to drop weight or looking to feel better. A good balanced diet is more than just about improving your appearance it is vital to maintain a healthy functioning body and mind. A healthy diet can help to prevent illness, slow down aging, stay active, combat stress and get you performing well. With these sort of benefits isn’t it time you changed your eating habits …your body will thank you for it.