10 Essential Diet Basics

Eat a diet full of color
Colorful fruits and vegetables are stocked with fiber, vitamins, minerals, and antioxidants. They're low in calories and can help you stay satisfied longer.

Eat whole grains
Unlike white products, whole grains are unrefined products with their nutrients and fiber intact. Make your grains 100% and they'll help you maintain blood sugar levels with less spiking and crashing throughout the day. They'll also keep you satisfied longer.

Eat good fats
Not all fats are bad. Some fats are good for us -- like olive oil instead of butter or margarine, and some nuts and seeds.

Eat often
Start with a hearty breakfast and commit to eating throughout the day to keep your metabolism stable. Aim for three meals a day, plus a few healthy snacks too.

Snack before meals
Snacking before dinner won't ruin your appetite. It may actually help it. Healthy snacking can prevent you from overeating come meal time.

Eat whole, fresh foods
Whenever possible, purchase fresh foods and avoid the pre-packaged items lining the shelves at your local grocery store. These foods are typically higher in calories, fat, and sodium and have depleted nutrients due to preservatives.

Keep moving
Our bodies were designed for movement. And we need daily exercise to keep them strong. Exercise is good for our muscles, our hearts, even our sleep patterns.

Treat yourself
It's OK to indulge once a while. If we don't, deprivation sets in and so might overindulgence. So have your cake -- just have it moderation.

Decipher food labels
Read your labels. And make sure when you review the details you understand whether the calories and fat listed are per serving or for the entire container. And if there's a word you can't pronounce, it's likely something you don't need to ingest.

Beware of liquid calories
One 12-ounce can of regular soda can contain 10 teaspoons of sugar and enough calories to ruin the day. Sure to add weight, these drinks should be replaced with water.