Guess what? I eat pizza and fried chicken and cheesecake and doughnuts and I drink coke and coffee and all those greasy, fatty, high-carb, unhealthy foods. BUT I eat them only on cheat days at most once a week. What’s a cheat day? Well, every week, I set aside one day where I allow myself to enjoy the foods I used to love before starting this healthier, cleaner lifestyle. Basically, I forgive myself for eating these foods because it’s planned and part of my diet plan and I’m rocking it on all the other days.
Eat a balance of carbohydrates, proteins and fats at each meal and choose foods rich in fiber, vitamins and minerals. A good way to do this is to fill your plate with 3–4 food groups at each meal. Eat a combination of protein-rich foods, whole grains, dairy, fruits and vegetables, and incorporate the groups you miss into other meals and snacks throughout the day. Stick to healthy portions — see our Essential Guide to Portion Sizes for tips.
Processing of food reduces its nutritional content, and the finished products are often based on fractions of the original foods. One example is milling grain to make white flour,  which has a lower nutritional density than whole grain flour. The reduction in nutritional value has accelerated since whole foods are now divided into pieces, for example, boneless chicken breast. When meat is injected with saline to increase the volume, the relative level of essential nutrients is reduced. In the United States, many supermarkets in low-income rural and inner city areas have a limited selection of nutrient-dense foods, compared with high-income areas. 
Say no to sugary drinks. The average American drinks around 45 gallons of soda each year, according to the Beverage Marketing Corporation. Other than the obvious risk of Type 2 diabetes and obesity, consuming sugary beverages can also cause liver damage, premature aging and anxiety. So, instead of sipping packaged juice or soda, go for unsweetened beverages or infused water.
Access to correct information about food and essential nutrients, including knowledge about the importance of food for health is a fundamental human right. Such information should not only provide a summary of the nutrient content of food, but in our opinion should also explain how dietary supplements can counteract deficiencies and prevent and reverse disease caused by nutrient deficiencies. We should be free to purchase quality-controlled supplements of essential nutrients and to use them to counteract aging and damage from stress as part of a long-term health plan. The right to reject recommendations by doctors for symptomatic treatment with synthetic, some times life-threatening, drugs to alleviate symptoms should be included. [48,49]
Most vegetarians eat milk products and eggs, and as a group, these lacto-ovo-vegetarians enjoy good health. A healthful vegetarian diet falls within the food pyramid guidelines offered by the USDA. However, meat, fish and poultry are major sources of iron, zinc and B vitamins, so pay special attention to these nutrients. Vegans (those who eat only plant-based food) should consult a health care professional about adding vitamin and mineral supplements; make sure you consume sufficient quantities of protein, vitamin B12, vitamin D and calcium.
Supplements are most likely to cause side effects or harm when people take them instead of prescribed medicines or when people take many supplements in combination. Some supplements can increase the risk of bleeding or, if a person takes them before or after surgery, they can affect the person's response to anesthesia. Dietary supplements can also interact with certain prescription drugs in ways that might cause problems. Here are just a few examples:
What foods are good for helping depression? Depression is a common mental illness that can impact daily life. While someone experiencing depression can often feel that treatment entails in-depth psychotherapy and medications with side effects, diet can help too. In this article, learn about the foods and nutrients that can help to treat depression. Read now
When the body is stressed by disease, the gut will naturally absorb more vitamin C because the body needs more. To find the optimal dose, the intake should be increased until bowel tolerance is reached. Some people can tolerate more than 100,000 mg/d of vitamin C in divided doses during serious illness without having loose stool. Liposomal vitamin C bypasses the normal bowel tolerance because it is absorbed directly through cell membranes, so higher doses can be tolerated without diarrhea.
You may have noticed on the blog that I still share sweets and breads and tasty foods like burgers and pasta. And, you’ve probably noticed that I refer to these recipes as “clean” or “healthy.” The way I do this is I’ve become very creative at making delicious foods using sneaky ingredients. Once you get started, it gets easier and easier and you find yourself being able to enjoy all the foods you love, but in a healthier form. How cool is that?
Check the science. Make sure any claim about a dietary supplement is based on scientific proof. The company making the dietary supplement should be able to send you information on the safety and/or effectiveness of the ingredients in a product, which you can then discuss with your doctor. Remember, if something sounds too good to be true, it probably is.
A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day. As your small changes become habit, you can continue to add more healthy choices.
Something else to remember: an estimated 90 to 95 percent of dieters who lose weight regain all or part of it within five years, and the consequences can be even worse than simply being overweight. Those who exercise regularly as part of a weight loss diet and maintenance program are more likely to keep the weight off. Also note that an overly restrictive diet can lead to more overeating, a natural reaction to food deprivation.
Specialty products may offer particular health benefits or are targeted for specific conditions. These products may consist of whole foods or may be isolated compounds from natural or synthetic sources. Examples include antioxidants, probiotics (supplements containing friendly bacteria for the digestive tract), digestive enzymes, shark cartilage, or other animal products, or chemical extracts such as the hormone DHEA (dehydroepiandrosterone) and coenzyme Q10, an antioxidant.