It's so easy to stop for take-out or simply crack open a jumbo-size bag of chips, and we all do it from time to time. The trouble starts when these poor diet choices become habits. Take the time to consider what you're putting into your body, and you'll think twice before you pull into the drive-thru.



Get Your Vegetables

Mother Earth has already given us the foundation of a healthy diet in the form of vegetables and greens. Choosing an assortment of vegetables every day can be an easy way to get the 2 cups you need. Mix up your choices to ensure that you're getting the proper assortment of nutrients. Leafy dark greens, like spinach and broccoli, provide different nutrients than lighter greens and root vegetables. Sweet potatoes and yams can be baked or boiled for a tasty alternative to everyday white spuds. A plate of carrot and celery sticks with veggie dip will easily take the place of chips, and counts toward your daily vegetable requirements. When you just can't say "no" to a burger for dinner, try a side salad instead of fries. There are many ways to substitute nutritious vegetables for other snack and side dishes alternatives.

Grains

When you consider that the average slice of bread contains just one ounce of grains, it can be a little daunting to think of satisfying your required intake of six ounces per day. An easy option is choosing whole grains and multi-grain alternatives wherever possible. Most breakfast cereals contain about one ounce of grains per cup, but whole grain choice can up the ante. Adding whole wheat pasta, rice and bran to your recipes also contributes to your daily intake, and reaching for a handful of whole grain crackers or popcorn is a sensible way to satisfy your snacking urges.

Fruits

Eating well is easy when you keep fresh fruit on hand. You should try to eat two cups of fruit per day, or the equivalent of one apple and one banana. Smaller fruits, like grapes, are delicious when tossed into a salad. You can slice some berries or a ripe banana over your cereal in the morning. Fresh fruit is best, but don't forget that dried, canned and frozen varieties will also help to keep your good health in check. Drinking one glass of fruit juice can also count toward your daily intake. Juices are packed with sugar, however, so drink them in moderation.

Do Some Dairy

Your teeth and bones need calcium to stay strong and healthy at any age. Growing children from two to eight years of age require the calcium intake of about two cups of milk a day. Older kids and adults should boost the amount to three cups per day. Cheese and yogurt are also excellent calcium-rich options. If weight is a concern, choose low-fat milk and dairy products. Even those who suffer from lactose intolerance can incorporate calcium in their diets, with a good selection of lactose-free products on the market. When choosing dairy products including milk, cheese and yogurt, go for the low-fat options. If you are lactose intolerant, there are lactose-free and calcium-fortified products on the market.

Meat and beans

Protein is a cornerstone of a healthy diet, and the food guide suggests no less than five ounces of protein-rich beans or meat every day. Remember, you're making healthy choices, so avoid big fatty steaks and double quarter-pounders at the burger joint. Grill or bake your meat to reduce your fat intake. Enjoy nuts for a high-protein snack or salad garnish. Peas, beans and fish are other great ways to boost your protein.

Trim the Fat

Fat is an important part of your daily diet, but you can certainly have too much of this good thing. You can use butter and other high-fat foods, but do so in moderation. Too much of this type of fat can send your weight and cholesterol levels soaring. Rather than frying your foods in butter, margarine, shortening or lard, try sauting them in vegetable or chicken broth. Pass the butter, and reach for seasonings and fruit juice to add flavour to vegetables.

Try to avoid purchasing processed foods that are high in fat, salt, and additives, and limit shopping to the produce and meat aisles. If you choose processed or packaged foods, read the labels and avoid those that are loaded with saturated fats, trans fats and sodium. Read the nutrition and ingredient labels before you buy, and it will be easier to make smarter choices at snack and meal time.

It really is amazing how choosing healthy foods can literally change your entire lifestyle. When you fuel your body with a nutrient-charged diet, you'll have more energy and a brighter overall outlook. Where you used to lie on the couch after consuming an eight-slice pizza, you'll find you have enough energy after your healthy dinner to enjoy an evening stroll around the neighborhood. Choosing healthy foods can be hard work, but you'll receive a lifetime of good health for your efforts.