Boost your immune system, lower your risk of cardiovascular disease, feel and look ten years younger! You'd be amazed at what a healthy, balanced diet can do for you.

Vegetables and Fruit: 3 or More Servings Per Day Each

High in fiber, vitamins, minerals, complex carbohydrates, and antioxidants. Low in fat and calories, fruits and vegetables can satisfy your stomach without the unhealthy additives and refined sugars that exist in so many pre-packaged snacks and meals. Fruits and vegetables are best when consumed fresh, but some fruits and vegetables can be frozen and still retain most of their nutrients; you will want to check packaging for nutritional content. Increase your intake of fruits and vegetables by adding them to salads, blending them into dips, include them in omlettes, and make sure you top your pizza with them.

Meat, Poultry and Fish: 2 to 3 Servings Per Day

Protein, B vitamins, iron, zinc, and amino acids: meat, poultry, and fish have it all. When shopping for meat, make sure that you always choose leaner cuts and use poultry and fish rather than red meat for a majority of your meals. If you're dying for a nice, juicy piece of meat, make sure that you cut away all visible fat and broil or grill it rather than fry it. Legumes (peas, beans, and lentils) are an excellent substitute for meat, poultry, and fish. Chickpeas, refried beans, texturized vegetable protein, and soy products such as tofu and tempeh are all tasty ways to incorporate meat-free meals into your weekly dinner routine. Vegetarians will want to make sure that they include fortified cereals or supplements containing B12 into their diets since many meat substitutes do not naturally contain this vitamin.

Whole Grains: 5 or More Servings Per Day

Who doesn't like a nice big bowl of pasta? Whole grains are a staple in the diets of most cultures for a good reason: high in fiber and loaded with energy, grains can give you that boost you need to get through that 10K race. Choose breads, cereals, rice, and pastas with as few additives and preservatives as possible. Cakes, cookies, and pastries, may taste good, but they are packed with fat and sugar. Enjoy healthier variations of these snacks such as rice cakes or bran muffins (sweetened with honey). If you need to make that macaroni and cheese, use only half the butter or margarine suggested. Always use lowfat milk instead of whole milk or cream.

Dairy: 2 to 3 Servings Per Day

Cheese, yogurt and milk are all wonderful sources of calcium. Cottage cheese tastes great, but has less calcium than most cheeses. Low-fat, fat-free, and part-skim dairy products are kindest to your heart and waistband; many cheeses are high in fat, particularly saturated fat, and should be consumed sparingly. If you're craving a triple-scoop banana split, do your body a favor and make it with frozen yogurt or ice milk. You'll never taste the difference!

Alcohol: Not a Food Group!

Alcoholic beverages supply your body with little more than empty calories. If you drink alcoholic beverages, drink in moderation and make sure that you do not have to drive after you drink. Alcohol consumption is the cause of many health problems, vehicular accidents, and can lead to addiction.

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