A healthy diet should contain a variety of foods that provide various vitamins and nutrients. The main components of a healthy diet are fruits and vegetables. You should also eat plenty of whole grain products, including whole grain bread, brown rice, wild rice, quinoa and hulled barley. These are rich in fibre and B vitamins, and can help you feel full longer. Wholegrain grains are also better for you than refined grains, which tend to contain high levels of fat. You should also eat plenty of protein foods, including nuts, fish, poultry, and shellfish. It's important to replace foods that contain harmful fats, such as trans fat, with healthier options. For example, replacing animal fats with vegetable oils may improve heart health. However, switching from animal fat to refined carbohydrates won't help you lower your risk of heart disease or improve your mood. The best way to do this is by replacing processed foods with real foods. Real food is the closest to nature, and should be the main focus of your diet. Vegetables and fruits provide essential vitamins and minerals, and are also low in calories and rich in dietary fiber. They may also help prevent cardiovascular disease. Increasing your intake of fruits and vegetables will also help you cut back on other foods high in calories. Keep plenty of fruits and vegetables in your kitchen, and try to choose recipes that feature them. This will make it easier for you to include them in your meals. If you eat out, try to stick to healthy options. Avoid high fat and salt-laden foods. Using portion control will ensure you don't eat more than you need. For example, if you're ordering pizza, try to ask for less. This way, your body will have enough food without overeating. The right portion size can make or break a healthy diet. By using a small plate, you can limit the amount of food you eat while still getting the necessary nutrients. You can also eat smaller portions of vegetables and fruits. It is also important to drink enough water before meals. Drinking water before eating can curb your appetite and help you feel fuller longer. Salt can cause a variety of health problems. It has been linked to an increased risk of heart disease and type 2 diabetes, so you need to limit your salt intake. In addition, limiting the amount of salt in your diet can help your blood pressure to stay normal. A healthy diet should be high in vegetables, fruits, whole grains, and lean protein sources. When eating out, try to choose foods that contain high levels of fiber. For example, choose pasta that is served with vegetables instead of fries. This will save you about 350 calories and 18 grams of saturated fat. This will also add 3 grams of fiber and an assortment of antioxidants to your diet. Another healthy eating tip is to order coffee drinks made with skim milk instead of whipping or whole milk.