Change diet for better by choosing more fruits, veggies, whole grains

Simple suggestions for changing your diet for the better:

• Eat more whole-grain foods. Diets high in fiber have been shown to reduce colon and rectal cancers by up to 56 percent and lower the risk of heart disease by 40 percent.
• Involve your children in meal preparation and planning. Studies have shown that children who help cook and prepare foods will be more willing to try eating different types of foods.
• Think nutrient-rich, rather than "good" or "bad" foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients -- and lower in calories.
• We all need healthful sources of fat. When we leave it out, we can be left feeling unsatisfied and tend to overeat.
• Diets don't work. We are all born with a self-regulating hunger and satisfaction system.
• Eat a fruit or vegetable at every meal. Fruits and vegetables are low-calorie "powerhouses" of vitamins and minerals.
• Eat every four to five hours. This keeps energy level high and hunger level low, and can help prevent overeating at your next meal.
• Make it from scratch. Not only do you save money by cooking from scratch, but you are in control of the amount of salt, fat and sugar in every recipe.
• Slow down your eating. It takes your brain about 20 minutes to get the message that your body is getting food.
• Make a meatless meal. Beans are an excellent source of protein and are also an inexpensive way to create a healthful meal.
• When eating out, split an entrée with a friend. With some restaurant entrees tipping the scales at more than 1,000 calories, by sharing with a friend you will save on both calories and cash.
• Don't skip meals. Eating regularly helps keep the metabolism running and prevents overeating.
• Eat breakfast. This meal triggers the body to start working and jump-starts your metabolism for the day.
• Don't drink your calories (milk is the exception). Get your calories from food, which will keep you full longer and be more satisfying.