diet

It's never too late to start making changes that will change the trajectory of your life. Start with a balance of food and drink, and then add some extra items, or even leave out certain foods altogether. This can do wonders for your health - you'll feel better and more energized all of the time! A little planning can go a long way. Planning is key. If you want to eat healthy and stay on track, make sure you plan ahead.

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Balance refers to how much food and how many calories you have. In general, eating three servings of fruits and vegetables per day is ideal. Fresh produce, fresh meat, seafood, eggs, nuts, cheese, and low-fat yogurt count as part of this daily recommended amount. Keep portions small, however, to avoid overeating. Here are some examples of balanced diet staples:

Freshly made soups like zucchini barley, chicken stew, beef curry, and fish broth. Make an effort to get a full serving of vegetables (yes, even kale, spinach, peppers). Limit portions of potatoes and pasta, which both contain added sugars. Most other foods are high in added sugar and may lead to weight gain. As for snacks, limit processed foods, including chips, pretzels, cookies and sodas. It is not bad to have something healthy on hand. The American Institute of Certified Public Health recommends people have at least half their daily servings of veggies or fruit. You should always aim for a "six-inch" maximum serving size.

Choose only whole, 100% natural and minimally processed foods when cooking yourself or whipping up a meal (or one you don't recognize). Whole grains, legumes, protein, dairy products, and lean meats, fish, poultry, and tofu are good sources of nutrients. Choose foods rich in protein and fiber for your meals - that can keep hunger at bay and cravings at bay (and help you lose weight!). Opt for whole, unprocessed foods over packaged goods. Some fresh produce is best eaten fresh but it isn't necessary to make your own meals.

Make yourself a salad of leafy greens - and be careful about the ones with high quantities of added sugars. Try and choose colorful ones - green leafy salads are a fantastic choice if you're looking for variety. Go for some leafy greens such as lettuce, cabbage, onions, arugula, watercress, spinach. Even a very simple lettuce wraps up in romaine lettuce leaves will provide a lot of nutritional value. Add enough watercress to make 3 cups. Don't skip the dressing - you'll need to have your salad!

Make vegetable soups at home that you can serve on top of cold breads. Or find a frozen recipe that makes a great frozen lunch, soup, dinner, or appetizer. Include a few veggies - greens, beets, spinach, carrots, broccoli, cucumbers. These veggies are a great source of fresh water - think spinach cups in salads. Choose some frozen vegetables instead, and consider serving them either from freezer meals, frozen sandwiches, or frozen entrees. They're packed with flavor and have no additives, and you can freeze a few of them straight up. Do what's right for you and stick with it!

There are several different types of breakfast foods, each with its unique qualities. Some are higher than others in terms of nutrients, so be aware when choosing those options. Top omelets, poached eggs, scrambled eggs, sausage, biscuits: they are a big part of most traditional English breakfasts. Breakfast sandwiches can also include fruit, peanut butter, jam, avocado, cheese, tomatoes, mushrooms. Just be wary of processed foods as they often contain artificial sweeteners and other additives. Be mindful of adding sugar and salt too.

Breakfast cereals are a great way to start the morning - try cinnamon raisin granola. Serve it with plain rice, buttered bread or muesli. There won't be any added sugar in either! And don't forget about yoghurt and milk. Your body needs calcium and protein to grow bones (it's important to your mind too!), and milk makes up about 80 percent of our calcium - not just so it's easy to digest a plate of cereal without feeling too hungry and out of shape.

A few drinks on the go are essential for keeping you going throughout the day. Having one cup of coffee won't hurt - especially if you have caffeine-based anxiety problems like me! Not to mention that caffeine helps the brain and nervous system function at peak productivity. An afternoon tea is also an effective stress reliever. Another option is a warm glass of lemonade in the car, just because. I've found tangerines - a combination of citric acid and vitamin C - so refreshing. Just remember to squeeze them like lemon juice!

It's important to drink lots of water. Many people don't realize that one ounce of dehydration can bring dramatic results. Water gives us minerals that build cell and muscle tissue in our body - it slows digestion and increases blood flow. With that said, we must maintain hydration throughout the day with adequate amounts of fluids and electrolytes. We need at least 8 glasses of fluids. On average for adults, this translates into 8 cups of liquid. Aim for about 20-20-20 cups, although everyone has a slightly different level of fluid needs. That being said, 2-4 cups are sufficient. A single tablespoon of flax seed meal is enough.

Gem, ginger drink and mint mint tea are wonderful teas! Ginger tea - also known as ginger spice - is a mild spice that is similar in taste and texture to cloves, but contains less than half the amount of spice. Mint tea – also know as basil tea powder - is an herbaceous plant-based herbaceous plant leaves that is used to enhance flavour. It contains plenty of nutrients like vitamins B,C, and K and minerals calcium and magnesium. Plus, they are great for digestive issues. Ginger and mint teas are my faves for weight loss and detoxing and getting a jump start on things during busy days.