Food is fuel. Your body only runs as well as the fuel you put into it. If you want all systems to run smoothly, here's what constitutes "premium fuel" for your body:
Rainbow of Fruits & Vegetables
Eat at least five fruits and veggies each day. Eating a rainbow of colors gives you the best variety of nutrients.
Plenty of Water
Water moves nutrients into your body, and moves out wastes and toxins. Drink 8 cups a day, preferably caffeine-free - more if you're exercising heavily. Alcohol doesn't count - in fact, it increases your need for fluids.
Eat at least three sources of calcium every day for strong bones. Good sources include milk, yogurt, cheese, broccoli, cooked greens, and fortified orange juice or soy milk.
Fat is a Necessary Nutrient
Some of us eat too much or too little fat. The important thing is the amount and type in your diet. Current research says that most of your fat should come from unsatu-rated sources rather than from saturated or trans (hydrogenated) fats. That means that canola oil and olive oil are good choices and so are other fats that are softer or liquid at room temperature.
More Fiber is Better
Researchers don't totally understand why, but those who eat more fiber may enjoy added health benefits. Good sources of fiber include fruits, vegetables, beans and whole grain breads and cereals.
Eat Often, and Enjoy your Food
Refuel your body every three hours or so - see our suggestions for healthy snacks. If you seek out healthy foods daily and limit other foods to special occasions, you can eat plenty. Food is meant to be enjoyed!