Daily Nutrition Guides

Eating good foods is a critical component of leading a healthy life, and real improvements in health can be achieved by basic changes in daily habits. Here is a look at some simple changes you can make to improve your health and the way you feel.

The Harvard Food Pyramid

• Many people may remember the U.S. government's food pyramid from the 1970s, but that's been replaced by a newer version, called the Harvard Healthy Eating Pyramid, that remedied some of the deficiencies in the original pyramid. Following the pyramid's guidelines is an easy way to make fundamental, and healthy, changes to your eating habits.

Increase Consumption of Basic Foods

• A great way to improve daily nutrition is to emphasize foods near the bottom of the Harvard pyramid. Eating whole grains, such as a whole wheat bagel and a piece of fruit for breakfast, is one place to start. Follow that up with a salad tossed in a simple vinaigrette dressing made with a healthy oil for lunch---and add some grilled chicken or fish for some lean protein.

Things to Avoid as a General Rule

• Although you can splurge every once in a while, in general, avoid or limit red meat and high-fat shortenings such as butter, as well as refined grains, such as white rice and white-flour pasta, refined sugars and salt.

Healthy Oils

• Opt for healthy oils, such as olive, peanut, canola, safflower and soybean, which are chock full of more healthful omega-3 and omega-6 polyunsaturated fats.