1. Drink plenty of fluids

Water dilutes toxins and waste materials and helps usher them out of the body.  A good goal is to drink 64 ounces of liquid throught the day.  You will need more liquid if you consume caffeine products such as coffee which act as diuretics to remove water from the body. Your liquid does not have to be water, it can be anything as long as it does not have caffeine.

2.  Have Breakfast everyday

Eating a balanced breakfast gets your body off to a good start.   It stimulates your brain power and provides you with the energy you need to begin your day.

3. Get some Fiber in your diet

Consuming a high fiber diet lowers your risk of developing heart disease and colon cancer.  Strive for a goal of 25-35 grams of fiber each day.   High fiber foods including beans, lentils, most fruit, vegetables, and whole grain.  Bran cereals are especially good source of fiber

4. Eat a minimum of  5 Servings of Fruit and Vegetables every Day (It's easier than you think)

A serving of fruit equals a peice of fruit approximately the size of a tennis ball, or half a cup of fresh or canned (no sugar added) fruit.

A serving of vegetables equls one cup of leafy greens or a half cup of chopped raw or cooked vegetables.

Go for color and variety.  Depper richer colored fruits and vegetables contain high amounts of anti-aging oxidants.  To ensure that you're getting a variety of beneficial nutrients you need to eat a colorful assortment of fruits and vegetables

5. Go For the "Whole" Grain

Whole grains (brown rice, whole wheat pasta, whole wheat bread, etc.) contain more vitamins, minerals, and fiber than their refined counterparts (white rice, whitee wheat pasta, french wheat bread, etc.)  Check the ingredient list of grain products for the word "whole"  before the grain

6. Replace Unhealthy Fats with Healthy Fats

Trans fats and saturated fats are unhealthy fats that increase your ristk of developing heart disease by raising your cholestterol. 

Trans fats are found in stick maragrine, fried foods,and processsed foods such as chips, crackers, instant rice, and baked goods. Foods high in Saturated fats include: high-fat dairy products such as butter, cream, cheese, whole milk, and ice cream: High fat beef and pork products including prime rib, ground beef, bacon and pork sausage: and Turkey and Chicken skin. 

To cut down on your consumption of saturated fats choose skinless chicken and turkey, fish, soy products and low fat dairy products for your main protein sources.  Aim for salmon or tuna at least 3 times a week.  These fish are particularily high in beneficial omega-3 fatty acids.

 Omega-3 fatty acids increase your HDL's the good cholesterol, and help to decrease inflamation. Additional sources of healthy fats include canola oil, olive and flax oils, peanuts, almonds, walmuts, sunflower seeds, sesame seeds, and pumpkin seeds. 

7. Limit Added Sugar

Stay away form soda's mocha's candy, baked goods, and even juices. Sugar adds empty calories that lead to weight gain.  It can also increase your cravings for yet more sugar.

8. Limit Salt

Too much salt can cause you to retain extra fluid and increace your risk for developing high blood pressure.  Throw away your salt shaker, instead season your foods with herbs and spices such as garlic, onion, black pepper and ginger.  Salt is referred to as sodium on the food label. Choose foods that contain less than 400 milligrams per serving.

9 Limit Alcohol

Alcohol increase your appetite, adds empty calories and decreases your will power.  Enough said.

10 Pace Yourself

It takes 20 minutes for your brain to get the message that your  stomach is full.  Put your fork down between bites and sip your water.  It is also important to eat regularily throughout the day.  Small frequent meals and snacks will be metabolized easier and more efficiently than 1500 calories consumed in two larg meals.