Healthy eating is mostly a matter of common sense. Everybody knows what they should eat to stay healthy, but we just don't do it. Instead, people look for answers from odd dieting practices, drastic surgeries, and pills or shots. I'm not a doctor, so don't take my advice as absolute, only as suggestions.
Fruits and vegetables
The more the merrier, and the more colorful an array, the better. Every meal should have at least one serving of either fruits or veggies.
Don't like the taste of some of these? Make smoothies. It's amazing how good a mix of some produce, like spinach along with kiwi, for example, tastes when combined in a smoothie. There are plenty of books on the market that show how to make these drinks. Also, check out the Internet for videos on how to make these.
I love my burgers and steaks, but too much red meat can slow me down. Too much pork also has the same effect. White meats, such as chicken and fish, sit better on the stomach. They also travel through the system easier. Fish is usually the easiest to cook, because it can be steamed, broiled, and put in the microwave. Avoid frying anything. The heart doesn't need the extra grease.
I love biscuits. I can eat them everyday, but I should not do that. White bread in general is not always the best bet. Whole grains are good. Wheat bread is good, unless there's an allergy to wheat present.
Cut way down on this. Maybe it's just me, but if people have to have a drink everyday, that indicates a problem. There's no real purpose in overindulging, either. Now there are some health benefits to drinking a little wine, from time to time, but that doesn't justify killing a whole bottle.
Oh, how we love our cookies, ice cream, cakes, doughnuts, danishes, candies, etc. We need to eliminate all of this, eat these things in great moderation, or find some low-sugar and sugar-free substitutes. Instead of using sugar, look into using something like stevia to sweeten things.
Toppings, Spices, Condiments
Do we really need all of that butter? Is the whipped cream on top of the hot chocolate necessary? Was the food even tasted before all of that salt was poured on the meal? Probably not. One way people keep getting caught up in this is in restaurants. Don't be afraid to tell the server to eliminate something from the meal like the sauces, for example. There's a lot of extra calories in this stuff that sneaks up on people.
I learned to like to have tea without all the sugar in it. A guy who had a coffee jones tried to convince me to go back to my old habit of drinking gallons of coffee. Having all of that caffeine hyping me up again was not worth my health.
When I was first diagnosed with diabetes, I switched from regular soda to diet soda. On top of not really liking how those sodas tasted, I was taken aback by the sodium content. Now I avoid any type of soda.
Juice is good, but the sugar content needs to be monitored. Unfortunately, not all juices on the market are pure and natural. Watch out for labels that say stuff like "10 percent juice". The rest of what's in the can or bottle is sugar and probably a whole lot of other stuff we shouldn't be drinking.
I don't trust energy drinks. Too many of them have an overload of caffeine. When that rush rubs off, look out.
Water is the perfect drink. From the tap is okay. For those who are squeamish about it, there's always those filters to put on the faucets. "Enhanced" water isn't always the way to go, depending on what was added to the water.
Fast foods and restaurant dining
I don't cook well. I'm not crazy about the process of cooking. But a steady diet of foods eaten out all the time beats up some bad on one's budget, and it's also not good for the health over the long run. When meals are prepared at home, you know exactly what ingredients are going into the pot. The bookstores are full of easy recipe books that cover dishes that use only a few ingredients and don't take a lot of time to prepare. Similar information can be also found online.
Eating a whole bag of potato chips is not the way to go. Fruits and veggies make for excellent snacks, as well as cheese. Snacking in-between meals is not bad depending on what is eaten.
When to eat
My late mother had a problem with people cooking and eating very late in the day. She had a point. Having a heavy meal then immediately zoning out in front of the TV, or immediately going to bed puts stress on the system. The body has to work hard to process meals that were had around midnight.
Breakfast should never be skipped. I know people who can't take putting food on their stomach early in the morning. If that's the case, have a little something by mid-morning, but eat something. Having a good breakfast cuts down on overdoing things when lunch time rolls around.
Eating four to six small meals during the day may work better for some instead of the standard three meals. It seems to help with keeping metabolisms high, as well as keeping blood sugar stable.