Healthy eating doesn’t have to be complicated. Following these easy guidelines can help you eat well and feel your best.

1. Change your eating habits gradually
You’re more likely to stick to your new healthy habits if you start with one small, simple change. Once you’ve been successful with it for a few weeks, add another. You’ll be surprised at how they can add up!

2. Eat plenty of fruits and vegetables
A good goal is to eat five to nine servings a day. Since bright, colorful fruits and vegetables tend to be rich in nutrients, eating lots of different colors each day can help ensure you’re getting all you need.

3. Avoid trans (hydrogenated) fats and saturated fats
You’ll find trans and saturated fats in most margarines, in fried foods, and in many packaged foods, so be sure to read labels. If you need to use oil when you cook, use it in moderation and choose olive, canola, or flaxseed oil.

4. Choose beans, nuts, fish, or lean poultry instead of red meat
It’s a good idea to get two to three servings of protein each day, but red meats contain saturated fat. Try limiting red meat to twice a month.

5. Stick to reduced-fat or fat-free dairy products
Two to three servings of fat-free milk, yogurt, or cheese per day provide the calcium and protein you need without the saturated fats you want to avoid.

6. Choose whole, unprocessed grains
Eating brown rice instead of white rice and whole grain cereal instead of flaked or puffed cereal will help ensure that you get plenty of fiber, minerals, and complex carbohydrates.

7. Eat sugary, salty, or high-fat snacks in moderation
Remember the "80-20 rule": If you make smart eating choices at least 80 percent of the time, you shouldn’t have to worry about having treats on occasion.

For more information on healthy eating, call the Kaiser Permanente Healthphone at 1-800-332-7563 or 1-800-777-9059 (TTY for the deaf, hard of hearing, or speech impaired) and listen to message 141, or visit kp.org/nutrition.

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If you're in the vicinity, check out our Farmers' Markets at select Kaiser Permanente locations.

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