NUTRITION Fundamentals: The Simple Principles for Feeling Good and Looking Good

What you need to know is this: Fat has more calories per gram than carbohydrates or protein, so if you're trying to maintain or lose weight, limit the amount of fat you eat. That said, not all fats affect the body equally. Polyunsaturated and monounsaturated fats are the "good" fats; they're found in nut and vegetable oils and oily fish, such as salmon, trout, and herring. They don't raise blood cholesterol levels and may even reduce the risk of cardiovascular problems.

According to the American Heart Association, eating seafood with omega-3 fatty acids, such as salmon and sardines, twice a week may reduce the risk of certain forms of heart disease. Saturated and trans fats, also known as the "bad" fats, are found in dairy and beef products and palm and coconut oils.

The more of them you eat, the higher your risk of cardiovascular disease. Trans fats are also found in French fries and many commercially baked products, such as cookies and crackers, but are becoming less common. Food and Drug Administration mandated that companies list trans fats on food labels, some restaurants, like Wendy's and Red Lobster, reduced their use, and many manufacturers have reformulated products to get rid of trans fats altogether.

Be aware, however, that many of those products now contain saturated fats instead. Even as you try to eat foods that are loaded with nutrients, pay attention to the overall amount you consume. Brian Wansink, a professor of marketing and nutritional science at Cornell University, explains that people have three measures of satiety: Restaurants bring challenges, because portions are huge and tend to be high in fat and sodium. You'll eat a healthier portion size and also save money.

Eat, don't drink, your calories. Beverages don't fill you up in the same way that foods do: Studies have shown that people eat the same amount whether or not they wash down their food with a calorie drink. And most beverages don't contribute many nutrients. In fact, all you really need is water, says Barry Popkin, head of the division of nutrition epidemiology at the School of Public Health at the University of North Carolina, in Chapel Hill.

Limit packaged foods and read labels. Many nutritionists recommend shopping the perimeter of a supermarket, where fresh foods, such as fruits and vegetables, are usually sold, and avoiding highly processed foods, which tend to be found in boxes in the center aisles.

But you may find it hard to resist the core of the store, with its convenient treats and processed foods. Just be aware that three-quarters of the sodium and most of the trans fats and added sugar Americans ingest come from packaged foods. Instead, cast a critical eye over the nutrition-facts box. Look first at calories, saturated fat, trans fat, and sodium.

Saturated fat and sodium are presented in grams and milligrams, respectively, and as a percentage of the recommended limit of what we should eat in a day; calories and trans fats are listed simply as amounts. If the numbers seem high, check out a few competing products to see if you can do better. Note that you may need to multiply if there's more than one serving in a package and you realistically expect to eat two or three servings. Also read the figures for fiber, magnesium, potassium, calcium, and vitamins A, C, and E.

These are the nutrients you need to be eating more of every day. As your small changes become habit, you can continue to add more healthy choices. For example, choose just one of the following diet changes to start. Work on it for a few weeks, then add another and so on. To set yourself up for success, try to keep things simple.

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Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible. Prepare more of your own meals. Make the right changes. Replacing dangerous trans fats with healthy fats such as switching fried chicken for grilled salmon will make a positive difference to your health. Focus on how you feel after eating.

This will help foster healthy new habits and tastes. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy. Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated—causing tiredness, low energy, and headaches.

In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn't mean eliminating the foods you love.

Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. Start by reducing portion sizes of unhealthy foods and not eating them as often.

As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

If you don't feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full. Eat with others whenever possible. Eating alone, especially in front of the TV or computer, often leads to mindless overeating.

Limit snack foods in the home. Be careful about the foods you keep at hand. It's more challenging to eat in moderation if you have unhealthy snacks and treats at the ready. Many of us also turn to food to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage stress and emotions, you can regain control over the food you eat and your feelings.

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals keeps your energy up all day. Avoid eating late at night. Try to eat dinner earlier and fast for hours until breakfast the next morning. Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods.

A serving is half a cup of raw fruit or veg or a small apple or banana, for example.

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Most of us need to double the amount we currently eat. While plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes.

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Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.

Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with nutrients. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.

Satisfy your sweet tooth.