I have started a Food Diary and need a little advise on trying to eat healthier?

How might you modify your diet to get the recommended servings for each food group? What are some nutrient-rich foods that you could add to your daily diet?I have started a Food Diary and need a little advise on trying to eat healthier?
You ask a book worth of questions!





Here's a mini course -





Breakfast - fresh fruit or juice, and eggs, or oatmeal, or cereal with 2% or wheat toast, or rye toast, and green tea or coffee





A.M. snack - pick from - peanut butter and wheat thins, nuts, fruit, yogurt, etc.





Lunch - things like a turkey sandwich on whole wheat bread with lettuce and tomato, or Subway, or soups, or salads. Add yogurt, and/or fruit if you're like me and you need a lot of food ;-)





Snack - dark chocolate, baked chips and salsa, veggies, cheese and baked crackers,





Dinner - 3-6 ounces of fish, chicken, or lean meat (red meat only a couple times a week), with a salad, and a vegetable or a baked sweet potato, or a baked potato easy on the toppings, or french bread with olive oil and parmesan to dip in.





Dessert - low fat ice cream or yogurt with fresh fruit,





This is just a primer to get you started. You can get the rest of the information you need at http://highenergyeating.com or you can find more free articles at http://diet.commonsenseliving.com





Unfortunately, it's almost impossible these days to get all of the nutrients you need from diet alone. Even our fresh fruits and vegetables don't have as many nutrients as they used to. You need to take a good multi vitamin and mineral supplement every day at a minimum.





For more information about the lack of nutrients in our food, and other dangers lurking in your diet - you can pick up a free copy of Suicide by Diet. It's an instant download at http://SuicidebyDiet.com/suicidebydiet.pdfI have started a Food Diary and need a little advise on trying to eat healthier?
I like to look at these sites for nutritional information:


www.calorieking.com


www.nutritiondata.com


The second one has some tools to help you pick your food by nutrient. I like to have berries, tofu, nuts and seeds. Lots of


vegetables.





I have lost over twenty pounds since Spring by eating smaller portions of food. I still eat some things that aren't super healthy, but I have worked hard to eat lots of fiber rich foods, less bad fats, more omega 3 fats, etc.





I also like to eat mangoes. Eating colorful foods helps to get lots of vitamins.
You need to use your food diary for a few days to see what your patterns are right now. When you identify that you've had too much of a particular food group, then you can switch one of those for one where you are lacking.





It'd probably be best to find some books from the library to read up on nutritition and food instead of relying on people in Answers.
Switch to all organic foods.