Variety is key:  A balanced diet isn't about eating the same things every day. It's about getting a wide variety of nutrients from different food groups. Think of your plate as a rainbow and try to fill it with colorful fruits, vegetables, whole grains, and lean protein.

Fruits and vegetables:  Aim for at least 5 servings of fruits and vegetables per day. They're packed with vitamins, minerals, fiber, and antioxidants that are essential for good health. Choose a variety of colors to get the widest range of nutrients.

Whole grains:  Whole grains are a good source of fiber, which helps you feel full and keeps your digestive system healthy. Choose whole-wheat bread, brown rice, quinoa, oats, or barley over refined grains like white bread and pasta.

Lean protein:  Protein is important for building and repairing tissues. Choose lean protein sources like fish, chicken, beans, lentils, tofu, or tempeh. Limit red meat and processed meats.

Healthy fats:  Not all fats are created equal. Choose healthy fats like avocados, nuts, seeds, olive oil, and fatty fish. Limit unhealthy fats like saturated and trans fats, which are found in processed foods, fried foods, and fatty meats.

Limit sugary drinks:  Sugary drinks like soda, juice, and sports drinks are high in calories and can contribute to weight gain and health problems. Choose water, unsweetened tea, or coffee instead.

Control your portions:  It's important to eat in moderation, even when you're eating healthy foods. Pay attention to your hunger cues and stop eating when you're full.

Make healthy swaps:  There are many ways to make healthy swaps without sacrificing taste. For example, swap white bread for whole-wheat bread, fried chicken for grilled chicken, and sugary breakfast cereal for oatmeal with fruit.

Read food labels:  Pay attention to food labels when you're grocery shopping. Choose foods that are low in saturated and trans fats, sodium, and added sugars.

Enjoy your food:  Eating should be a pleasurable experience. Don't feel guilty about indulging in your favorite treats occasionally. Just make sure to focus on healthy eating most of the time.