The ABC's of a Healthy Diet

Let's face it, it's nearly impossible to keep track of all the nutrition information that floats through your daily life: "Don't eat carbohydrates." "Do eat carbohydrates, but make sure they're not refined." "Eliminate alcohol from your diet." "Have a glass of red wine at dinner."

What's a "do," and what's a "don't?" Here are six basic—and easy to follow—pieces of advice:

"An Apple a Day"

An apple a day—or other fruits—can do more than keep the doctor away. Fruits contain a variety of nutrients and antioxidants, which studies show can reduce the risk of several types of chronic diseases, including cancer. Most fruit is also high in fiber, which keeps your digestive system on track, aides in removing waste from your system and keeps you feeling full for longer periods of time. Also keep in mind that fruits are made up of natural sugar, so they offer a healthy alternative to high-calorie, low-nutrient, processed snacks. In short, fruit is high in nutrition and low in calories, so why stop at eating one just one a day? Try eating a serving of fruit before each meal to help satisfy hunger and decrease the overall amount of calories you consume.

Balance Everything

Many people may categorize foods as "good" or "bad," but all foods have a place in a balanced diet. A healthy diet is one that spans across all food groups, including grains, vegetables, fruits, milk/dairy, meat and beans, fats, sugars and sodium. Eliminating any category of food from your diet can result in nutrient deficiencies and health problems. A better approach is to eat a variety of foods in moderation — you can use the USDA Food Pyramid as your guide. Even if you cannot realistically eat a balanced diet each day, your food choices over the course of a week should reflect a balanced approach to diet and well-being.

Colorize Your Diet

A majority of Americans eat too many refined, highly processed "pale foods." Adding color to your diet can help ensure that you're getting adequate vitamins and nutrients, and color can also prevent boredom for your taste buds. In fact, naturally colorful foods contain phytonutrients -- compounds found in plant foods that help protect against cancer, heart disease, stroke, cataracts, high blood pressure and osteoporosis -- which is why so many nutritionists are encouraging Americans to "eat a rainbow."

Drink Up

No matter how well you eat, it's impossible to be healthy without adequate hydration. Our bodies are 60-75 percent water, and we need to sustain those levels throughout the day in order to maximize energy, flush out waste and toxins, hydrate our skin and internal organs for proper function, alleviate ailments from headaches to backaches, regulate our body temperature and maintain overall health. To stay hydrated, drink eight regular-sized glasses of water each day.

Exercise

Good nutrition and exercise, along with other healthy lifestyle choices, go hand-in-hand when it comes to preserving health and avoiding diseases. Although it can be difficult to squeeze in exercise each day, it's important to aim for at least 30 minutes of moderate physical activity every day. But if you can't reach that goal, be aware that some physical activity is better than none. Sneak easy ways to exercise into your daily routine by parking far from a building's entrance, taking the stairs, using face-to-face communication instead of phone and email in the office, and taking a brisk walk during your lunch break. Remember that little steps add up to big differences.

Fill the Gaps

Even with the best intentions, most people don't get all the nutrients they need from their usual diets. National surveys show that most adults fall short on calcium and vitamin E, and many fail to get recommended amounts even for vitamin C. Most women don't get enough folic acid (a B vitamin), and people over 50 have difficulty absorbing the vitamin B-12 in foods. And scientists now say we need more vitamin D than they previously believed. A daily multivitamin plus a calcium supplement can fill these gaps. Do yourself a favor by adding a little nutritional insurance in the form of a multivitamin to your healthy lifestyle habits. Then consider how other supplements might help you reach optimal nutrition or add some more vitality to your life.