Nutrition

My basic theory for how to eat right is pretty simple in writing, though difficult sometimes to do.
According to the Centers for Disease Control and Prevention you are supposed to eat 5 servings of fruits and vegetables a day. According to the CDC site 5aday.gov there are many benefits to a diet with lots of fruits and vegetables.
They are a lower calorie food due to the higher water content, so you can eat more while taking in less calories. They are also a terrific source of vitamins, minerals, and other nutrients. People who eat a generous amount of fruits and vegetables in a healthy diet are more likely to have a reduced risk of chronic diseases.

According to the Produce for Better Health Foundation's site 5 a Day the Color Way a serving is the following - 1 medium-size fruit, 3/4 cup (6 oz.) of 100% fruit or vegetable juice, 1/2 cup fruit - if frozen or canned should be in 100% juice, 1 cup of raw leafy greens, 1/2 cup peas or beans, 1/4 cup dried fruit.

This doesn't sound difficult, but trying to fit in all these servings, and still eat the foods I like - burgers, steak, french fries, ice cream - is not an easy task. I have some suggestions for how to make this work for everyone.

Keep cut fruit and veggies around as snacks. Hummus makes a great topping for snack crackers. When you want a snack, have a few carrots or apple slices, then if after a bit you still want the ice cream, have it, but have less then you would have.

Add veggies to the food you cook. I keep frozen diced green peppers and onions on hand at all times in my house. They add great to chilli, casseroles, I'll even put them in with other vegetables to just increase the portion side. Mushrooms would work well also, but I don't like mushrooms. I keep cans of diced tomatoes and different beans, which often add well to different casseroles. Finally I try to keep a frozen bag of something dark, green and leafy - spinach and kale are two - that I add to various dishes, just like I add the onions or peppers.

Make at least one side of vegetables for every meal you eat. If you are eating a lot of take out, instead of cooking, keep frozen veggetables on hand, and just microwave some as an extra side. Even if you don't finish all the food on your plate, finish the vegetable serving. When eating out or getting take out, get salads, fruit cups, or meals that have vegetable sides.

Ok, that's it for now. Later I'll start sharing a plan for how, if you are eating unhealthy now, to start adding healthier meals to your week.
Good Luck!