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Elisa Zied—registered dietitian and the coauthor of Feed Your Family Right! and So What Can I Eat?!—has four easy-to-follow tips to help you achieve and maintain a healthy body weight, boost your nutrient intake and stay energized.

Wake up to whole grains
Choose fiber-rich whole grains at least three times a day. Fiber is filling, steadies blood sugar levels and promotes good gastrointestinal health, while whole grains stave off heart disease. Look for whole wheat or whole oat listed first on ingredients lists. Choose breads with at least three grams of fiber per slice and cereals with at least four or five grams per cup. Some examples: a half cup of oatmeal, one slice of whole-wheat bread, one cup of oat-bran flakes and one whole-wheat English muffin.

Milk your diet
Choose milk or milk products two to three times a day; they provide calcium, vitamin D, potassium and protein to keep your bones strong. Choose an eight-ounce cup of low-fat or skim milk or low-fat or fat-free yogurt, or one ounce of full-fat cheese or two ounces of low-fat cheese. If you can’t or don’t consume dairy products, try soy foods and beverages fortified with calcium, fish with bones, beans and leafy greens to meet your calcium quota.

Have fruits or vegetables each time you eat
Aim for half to one cup of colorful fruits and vegetables at each meal or snack (aim for 4_ cups per day). They’re packed with vitamins, minerals and fiber to keep you healthy and satisfied. They’re also loaded with water and are relatively low in calories. Choose whole fruits and veggies over dried options or juices to bump up fiber and nutrient intake and save on calories. Some nutrient-rich fruit options include mangoes, oranges, grapefruit, papayas, strawberries and blueberries; some top vegetable picks include broccoli, kale, asparagus, spinach, romaine, carrots, tomatoes, squash and sweet potatoes.

Drink responsibly
To stay hydrated, get most of your daily fluids from calorie-free options such as plain water, seltzer or club soda, and unsweetened coffee or tea. Try to get most of your liquid calories from low-fat or skim milk, and 100 percent fruit or vegetable juice (up to one cup a day). Limit total calories from coffee beverages, energy or sports drinks, sugary sodas, alcoholic beverages and other beverages to no more than 150 per day. Liquid calories are far too easy to overconsume and they don’t fill you up in the way that calories from solid foods do.

For more information, go to www.elisazied.com

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