One of the best ways to stay on a healthy diet is to eat smaller meals. This helps your body signal your brain that you've had enough food. If you eat alone, your brain may not get the signal and you may end up overeating. Try sharing a meal with a friend or two. You can also carry healthy snacks with you to keep you hydrated. Whether you're out with friends or cooking on your own, you can make sure your meals are balanced and healthy by following these simple tips. First, you should cut out unhealthy food items and replace them with healthier ones. Using extra virgin olive oil is a good choice, as it is the least processed type. You should also cut out deep-fried foods, as these contain lots of calories and little nutritional value. Instead, focus on eating foods with a balance of fruits, vegetables, grains, and protein. Next, try to limit the amount of saturated fat in your diet. Instead, choose unsaturated fats from olive oil, fish, and nuts. Try to substitute butter with reduced-fat spread or vegetable oil instead of a high-fat spread when cooking, and look for lean cuts of meat. Remember, all types of fats are high in energy, so cut back on them as much as possible. In addition, you should avoid sugar, which has been linked to tooth decay and obesity. Starchy carbohydrates are an essential part of a healthy diet, and should account for around a third of your total diet. These include foods like bread, cereal, potatoes, and rice. Look for wholegrain varieties of these foods, as they contain more fibre than white or refined flour. This will help you feel fuller longer. Eating a healthy diet includes plenty of fresh and dried fruits and vegetables. Moreover, a healthy diet should also limit saturated and trans fats in your diet. These fats should make up less than ten percent of your total energy intake. The World Health Organization recommends that you reduce your consumption of these two types of fats. Trans fats are industrially produced and should be avoided at all costs. When it comes to beverages, water and lower-fat milk are healthier options. Avoid high-calorie drinks such as soda and soft drinks. They are high in calories and fat and can also lead to tooth decay. It is important to drink at least 150ml of liquid daily, and it is even more important to drink plenty of water during hot weather. Ideally, you should limit your salt intake to less than six grams a day, or less. This will help prevent hypertension and lower the risk of heart disease and stroke. In addition, you should reduce your intake of free sugar to five percent of your total energy intake, which will have additional benefits for your overall health.