These are tips I have found on various health and fitness web sites, please consult a medical professional before you begin a new health and fitness program.

We all know exercise alone is not going to give us what is needed for a healthier lifestyle. The way we eat has a lot to do with it. Please review some of these diets tips. Diet and exercise would give us the best result for our health.

• Be willing to make a lifestyle change for a healthier outcome. Just know that you are doing this for you and it is all up to you to make the difference. Start building healthy eating Patterns.Select an eating pattern that meets your nutrient needs at appropriate calorie level.
• Account for all foods and beverages consumed. Control total calorie intake to manage body weight. Eat in small portions.
• Prevent being overweight through improved eating and physical activity behaviors.
• Increase physical activity and reduce time spent in sedentary behaviors.
• Consume everything in moderation (smaller portions).  Several small meals instead of huge meal. Don't eat until you are stuffed.
• Increase physical activity. Come out to Zumba classes and do other exercises while you are at home. (sit up, push up, walking, running….etc)
• Dont skip breakfast, and eat light dinner. Dinner should always be at least 3 hrs before bedtime.
• Drink minimum of 64 oz water everyday. 
• Increase vegetable and fruit intake. Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas. Watch your fruits intake. Fruits are high on natural sugar. More than the recommended amount would turn into fat.
• Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
• Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
• Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Choose grilled over fried. Portion control is the key in consuming everything.
• Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.
• Consume 400 grams (mcg) per day of folic acid

"Eat Right With Color" focuses on the importance of making informed food choices and developing sound eating choices and regular physical activity. Different foods supply different nutrients; therefore, to maximize the nutritional value of your meal, include a variety of colors and healthful choices. The ADA offers ways to brighten up your plate in every season with this quick color guide.

•  Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.
• Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.
• Purple and blue options may have antioxidant and anti-aging benefits and help with memory, urinary tract health and reduced cancer risks
• Red indicates produce that may help maintain a healthy heart, vision, immunity and reduce cancer risks.
• White, tan and brown foods contain nutrients that may promote heart health and reduce cancer risks.

Take Action

Keep a daily food diary: knowing what and how much you eat will help you make the necessary changes.

Plan ahead: planning your meals for the day or week can save you time and money.

Read the nutrition facts label: determining the serving size and the number of servings per package will help you take charge of your health and establish the foundation for portion control.

Talk to your doctor or a registered dietician: selecting the right foods to help reach your goals can be difficult, a medical professional can help. Be sure to take your food journal with you to help start the conversation.