Everyone wants to eat healthier so they can stay trim and live longer. But when reality sets in, most people don’t seem to be able to find the time to think about what they are eating. Then everyday stress sets in, and combines with the guilt you feel for not taking care of yourself, and the next thing you know you are eating a pint of ice cream for dinner. Luckily, all it takes is a little planning and some common sense to eat a healthier diet. Here are some tips to get you started.

Snack Smarter

The key is to think of snacks as an essential part of your diet every day. The fact of the matter is that it’s better to eat smart snacks in between meals, rather than pigging out a couple of times a day because you are starving by the time you get a chance to sit down and eat. Some quick snacking tips to remember:

• Snack on fresh fruits, vegetables, and nuts rather than junk food from the vending machine. You say you don’t like fruits and vegetables? Make it a habit to try one item from the produce section every time you do your grocery shopping. There are so many different items available now, there is truly something for everyone.
• Some great produce snacks to bring to work include bananas, grapes, apples, and berries. They are portable, packed with nutrients, and easy to eat without making a mess. Add string cheese or a cup of yogurt to help fill you up. Raisins and nuts are also great to keep on hand since they are sweet and won’t spoil as quickly. Just don’t overdo it - take a handful.
• Switch from milk chocolate to dark chocolate. Recent studies indicate that cocoa is a great source of antioxidants, and dark chocolate has less milk fat than milk chocolate.
• Always buy healthy snacks when you go food shopping. If you keep healthy snacks on hand at home and at work, you will be less likely to make the long trek to the vending machine or coffee truck. And if you don’t have drawers full of cookies and cake at home, you will automatically reach for healthier fare instead.
• If you can’t live without your favorite junk food, rely on portion control. Take a serving out of the package, then seal it up, put it away, and walk away. If you eat junk food right out of the package, it is too easy to overeat.

Making Healthier Choices

Planning your meals and snacks is the most important part of maintaining a nutritious diet. Do all the hard work when you write up your grocery list so you don’t have to think about your food choices when it’s time to eat. Plan menus and keep the pantry well stocked. Some basics to keep in mind:

• In general, the closer food is to it’s natural state, the better off you are. Over processed foods are higher in fat, calories, simple carbs, and chemicals. Try to get the bulk of your groceries from the outer perimeter of the grocery store: produce, meats, and dairy sections.
• On the same idea, replace processed carbs in your diet with whole grains. Look for the new whole grain symbol on breads and pastas.
• Try to make your diet colorful. Naturally colorful foods are usually higher in vitamins, minerals, and antioxidants.
• Try eating several small meals rather than three large ones. Many people find it is easier to avoid overeating if they keep their body fueled throughout the day.
• Portion size is very important. Eat until you are just satisfied, not stuffed. If you eat at a restaurant, you should always leave enough on your plate for a respectable doggie bag! It can help if you eat slower, by being conscious of chewing your food.
• Switch from soda to water or fresh brewed tea. Regular soda is basically a can of empty calories, and diet soda is a can of empty chemicals. Consider a soft drink a treat, not a regular part of every meal. In fact, if you drink several cans of soda a day, just cutting that one item out of your diet could result in a noticeable weight loss!
• Go to your favorite fast food restaurant’s website and check out the nutritional information. Make a note of what items you can fit into a well balanced diet, and which ones you need to avoid.
• Go online or to a bookstore and buy a couple of "quick and healthy" cookbooks. You can get some great ideas for nutritious meals you can whip up at home instead of tempting fate with take out.
• Don’t deprive yourself of foods you love, just don’t overdo it! For example, if ice cream is your weakness, allow yourself a scoop every day after dinner. You will be less likely to over-indulge and then feel guilty if you know you will have some more tomorrow.

Most of us allow meal time to be a low priority in our lives; a struggle that is not worth the effort. But the evidence continues to show that what we eat can have a direct effect on our health and longevity. You owe it to yourself and your family to take the best care of yourself that you can, and making some of these small changes to your diet can make a great start.