by Marty Copeland

What would the perfect diet be? Well, let's see. In a perfect world we would have plenty of fertile soil. We would eat (and like) home-grown organic fruits and vegetables. We would have natural, farm-raised chicken, beef, and, of course, fresh fish. And we would drink 100 percent pure, filtered water. The problem is that the soil is not so great. Consequently, many foods are depleted of vitamins and minerals. In today's world, it's getting more and more challenging to find quality tap water. Most of us don't have access to good quality organic fruits and vegetables, and many of the animal products that we buy are not "natural" or lean. Even when we try our very hardest, it takes so much time and work to find and prepare quality foods that it can be downright frustrating. We're in a hurry, and who has time to plan that nutritional meal? It is much more convenient to drive through McDonald's and forget the repercussions. We are a fast-food society, and there is one thing about fast food—it's fast.

While there are a million "do's" and "don'ts" where nutrition is concerned, I'm going to give you 10 "do's" that will move you closer to where you want to be. I've learned that in doing the "do's," many "don'ts" will automatically take care of themselves. It is much more effective to keep our focus on what we should do instead of always thinking about what we shouldn't do. So don't be discouraged if you're a junk-food junkie, because these ideas can easily be implemented into your diet. If you replace a Coke with a piece of fruit today, you are one step closer to higher fitness.

Remember to focus more on the foods that you must eat to increase your health, and not so much on what you shouldn't have.

1. Do add at least 1 cup of vegetables to your daily diet. Studies show we need 3-5 servings of vegetables a day to nourish our bodies and help prevent disease. One serving is 1/2 cup chopped raw vegetables, 1/2 cup cooked vegetables, or 1 cup raw leafy vegetables. 3-5 servings is the goal, but not your first step. Your first step is simply to increase your daily vegetable intake by 1 cup. Plan on having at least a cup more than you are having now. No, French fries and ketchup don't count. One of the easiest ways to get a cup of raw vegetables is to have a salad. Make an effort to make your salad with several raw vegetables and add the lettuce last. Try dipping your fork into your dressing to avoid consuming too many calories.
2. Do eat at least 1 piece of fresh fruit every day. If you are already eating 1, then increase it to 2. It's more fun to eat healthy if you give your taste buds a little variety. Have a banana and strawberries one day, and an apple and orange the next. Or make a fruit salad on Sunday night to last you all week. Because of the amount of natural sugar in fruit, it is a good idea to have your fruit by midafternoon if your goal right now is weight loss.
3. Do increase your water intake. Headaches are sometimes brought on by insufficient water intake. You simply cannot be healthy without drinking enough water. Water helps cleanse your body and is necessary for fat loss. Water can help your complexion and even boost your mood. Your goal would be about 64 ounces of water for the average-sized person, more if you are bigger or when engaging in physical exercise. Remember, progressive change is the name of the game. If you haven't been drinking any water, start with 2 glasses a day. If you've been drinking 2 glasses, increase to 4, and so on.
   
   Sometimes it's very difficult to find time to fill up and drink 8 glasses of water. Here's a tip that really makes it easier for me. I keep a couple of 33-ounce water bottles in the fridge. Somehow it seems really easy to guzzle down 2 of those a day. It's also a good idea to keep a water bottle in the car, next to your computer at work, in the kitchen, on your nightstand, and anywhere else you find yourself throughout the day. That way, you'll have a water bottle handy all day as you sip your way to 64 ounces. Simply refill your bottles at your kitchen sink, but remember, the purer your water, the better. Purchasing a purification system such as reverse osmosis is an excellent idea.
4. Do add a high-fiber cereal to your diet. If cereal is your breakfast of choice, keep the excellent health benefits of fiber in mind. According to the USDA Beltsville Human Nutrition Research Center in Maryland, increasing your fiber intake will help you digest about 130 fewer calories per day. (A 1/2 cup of All Bran cereal has 10 grams of fiber.) If you don't like the high-fiber cereal choices on the market, then simply mix a little bit of a high-fiber variety with your regular cereal. You can also add berries to your cereal for a more healthful breakfast. Blueberries are chock full of antioxidants, those cancer fighting agents.
5. Do try a higher protein breakfast a couple of days a week. It's great to eat some lean protein at every meal. When I eat protein with breakfast, I don't get as hungry as quickly. Make Tuesdays and Thursdays omelet days. Mix a couple of eggs with peppers, onions, and mushrooms. If you regularly eat a lot of eggs, try 1 whole egg and 3 or 4 egg whites. This will cut your cholesterol and still taste great! For that extra splash of taste add some picante sauce. (This is making me hungry.)
6. Do add whole grains to your diet. The best choices are at the health food store, but there are some decent ones at the supermarket. Whole grain breads are so much more nutritious than enriched wheat or white. I have white and enriched wheat bread on my "junk food" list and whole wheat and whole grain on my "healthy" list. A turkey, chicken, or tuna sandwich with lettuce and tomato is much more satisfying on denser bread than on white bread. If you've never tried it before, sneak it into your diet gradually. Have a slice with your breakfast with a thin spread of all-fruit jelly or peanut butter.
7. Do add fish to your family's diet. Try baked, broiled, or grilled fish at least once every 1-2 weeks. Salmon and orange roughy are my favorites. Salmon and some other cold-water fish contain EFAs (Essential Fatty Acids). These unsaturated fats are not produced by the body and are needed in a healthy diet to help prevent disease. I wrap the orange roughy in foil, season with Mrs. Dash garlic and herb, lemon juice, and cover it with onion and red, yellow, and green peppers. Sometimes I use different veggies. Bake and serve. Experiment with different fish recipes until you find some that your family will eat. It's a great alternative to chicken!
8. Do plan ahead! Reserve a piece of fruit, string cheese, or half a turkey sandwich and a bottle of water for your ride home from work or school. It is very important to stabilize your blood sugar level in the afternoon to avoid excessive eating in the evening. This seems to be the most difficult time of day for people-the time when they munch uncontrollably, consuming way too many calories and unhealthy snacks. So keep your blood sugar level stable by eating something small and healthy every three or four hours-especially at peak hungry times. Never come home from a stressful day famished.
9. Do use olive oil when cooking with fat. Olive oil is an Omega 6 Essential Fatty Acid and is unsaturated. Of course, if your goal is fat loss, you will want to use your oil in smaller portions. Nonfat cooking sprays are also a good choice when olive oil is inappropriate.
10. Do get the kids involved. One night a week try making homemade pizza or something else they might enjoy. Be sure to have all their favorite ingredients and let them take turns creating their own recipes. Start with a regular or whole-wheat pizza crust, tomato sauce, part skim mozzarella cheese, and any favorite vegetables. If they like chicken or hamburger, simply let "pizza night" follow a previous meal of chicken or beef. Using leftovers is a great way to save time. Encourage them to have fun. When you perfect a pizza creation that everyone likes, be sure and write down the recipe so you won't forget it. This will be a great way to spend some family time together, and your kids will probably keep using these recipes when they leave home.

A series of studies at Philadelphia's Monell Chemical Senses Center revealed that we acquire a taste for the foods that we are most often exposed to. If we regularly eat a lot of high-fat foods, then we will prefer them. According to researcher Richard Mattes, Ph.D., R.D., if we eat lower fat foods for several months (the study lasted six months), we will "develop a heightened acceptance of low-fat foods over high-fat foods.