Strike a balance

It can be a challenge to balance caloric intake and physical activity while getting all the necessary nutrients, but every small positive change you make now has a large impact in the long run.


Drink plenty of water. The average person’s body is about two-thirds water. Loss of as little as two percent of your body water can make you feel sluggish and weak. High altitude, hot temperatures, and activity increase water needs. Carry a water bottle with you to help you drink the recommended nine to thirteen cups per day. 

More plants, fewer processed foods

Eat fruits and vegetables at every meal; get at least five cups every day. Limit sugary foods, refined grains, fried foods, and other highly-processed foods. These foods provide a lot of calories, with more salt and trans fats than less-processed alternatives. Processed food also contains fewer of the essential nutrients that a healthy body needs.

Eat regularly

Eat small meals spaced throughout the day to provide a steady supply of nutrients and energy. Don’t skip meals, because it slows your metabolism and leads to overeating when you finally do eat.

Grocery shopping tips

A healthy diet requires planning and preparation. When shopping at the grocery store, make sure you: 

  • create a grocery list to save time and increase the quality of your food choices
  • don’t shop on an empty stomach; hunger can lead to extra foods in your grocery cart
  • shop on the outer perimeter where the fresh, unprocessed foods are located