The key to a great health is nutrition. Changing your eating habits to fit a healthier lifestyle can be tricky but it is possible. Here are a few tips and tricks for treating your body to a better diet:

SALT. Sure, it adds flavor to your food and doesn't look fattening but salt should be avoided at all costs. Most foods already contain sodium so adding salt is unnecessary. A diet too high in sodium causes your body to retain water and can lead to bloating and excessive weight gain. For extra flavor, try adding pepper or spices such as basil, oregano or curry to your favorite foods. And if you insist on adding salt to your food, opt for sea salt instead of regular table salt. Sea salt is not as refined, contains more minerals and is better for your body overall.

PORTIONS. People generally tend to consume much bigger portions than they should. Example: what is the recommended serving of pasta in a meal? Half-a-cup. Still not full? Adding a side of vegetables to your plate should leave you feeling full yet comfortable and satisfied.

WHOLE GRAINS. Choosing whole grain bread, cereal and pasta over white flour will help you maintain a healthy diet. White bread is loaded with simple sugars while whole grains contain more nutrients, vitamins and taste just as flavorful!

VEGETABLES. At the risk of sounding like your mother, it has to be stressed that vegetables provide you with all the essential vitamins needed in a day. Green vegetables are especially high in iron; a vitamin responsible for your energy level.


PROTEIN. Protein shakes may be tasty but they are no substitute for real protein. A balanced diet should always consist of a fair amount of proteins. The best way to get your daily intake of proteins is through meat. Red meat is said to have the highest amount of proteins, especially horse meat. Lean meat such as poultry is also an excellent choice, as well as fish. Not such a meat lover? Try eggs. And if you're a vegetarian (or vegan), stock up on the beans, lentils and nuts, all of which are substitutes for meat.

LOW FAT. Believe it or not, low-fat mayonnaise often tastes the same as regular mayonnaise! The difference? At the end of the day, the total fat intake for an adult should not go over 65 grams. Stay under that number and you'll maintain a healthy diet.

WATER. An average adult should be drinking between two to three liters of water a day. Water helps your body rid itself of harmful toxins. It also helps dissolve fat cells and increase your sweat levels, releasing more water from your body.

CHEAT. Yes, you heard correctly. Allow yourself to CHEAT. No, not 6 days a week. But we all deserve a little reward every now and then. So if you've been craving fried chicken for the past two weeks or you've been dying for a slice of cheesecake since last Saturday, go ahead and treat yourself. But make sure you don't indulge too often. Otherwise you'll fall victim to repeating your old eating habits sooner than you think.

Stay away from juices and soft drinks. They are extremely high in sugar. Instead, opt for a diet soda which contains sweetener. And for those who can't live without juice, try flavored water such as Propel or Crystal Light, which contain only 5 calories per glass.

If you work out, it is always best to have a meal high in carbohydrates at least 2 hours before you exercise. A bowl of pasta should do it. After you finish working out, quickly drink chocolate milk for your muscles to recover. It's high in sugar and has some protein. Once you're home, have a meal high in proteins. No time for a meal? A protein shake will do.

BALANCE. The key word is BALANCE. If you feel overwhelmed with such big changes in your diet, go over the food pyramid and make sure you have something from each group: Bread & Cereals, Fruits & Vegetables, Meat & Substitutes, Dairy, Fats & Sugar. Here are the daily servings from each group that the American Heart Association recommends an adult take:

Meat & Substitutes: 2 servings
Fruits & Vegetables: 5-6 servings
Bread & Cereals: 6 servings
Dairy: 4 servings
Fats & Sugar: moderate

What's a serving? 1 egg, 3 ounces of meat, 1 cup of milk, 1/2 cup of ice cream, 1/2 chopped raw vegetables, 1 medium fruit, 1 slice of bread, 1/2 cup of cooked pasta or rice.

And don't be afraid to reward yourself and get creative with your meals! Try mixing and matching various flavors and don't avoid trying something new. But make sure you maintain your focus of eating healthier while avoiding temptation of resorting back to old eating habits. With that being said, you now have all the ingredients to a healthy diet.