Not all fats are bad. This may be surprising, but there are different kinds of fat, and some are good for you, in moderation. All fats, good or bad, should be consumed in moderation, generally not exceeding 10% of your daily intake. Trans fat is the worst kind of fat. Trans fats are created when oils are turned into solid fats, these can be found in:

Many processed foods:

• Crackers
• Cereals
• Baked goods
• Snack foods
• Salad dressings
• Cereals
• Fried food

Vegetables are one of the cornerstones of a healthy diet. Picking the right vegetables with the highest nutrition value is very important, and surprisingly easy. Your eye is finely honed tool for picking the most nutritious variety.

Look for a mix of the following:

• Rich colors (yellow, orange, red)
• Dark leafy greens

Eating fruits and vegetables lowers your risk for cancer, cardiovascular disease, and improves gastrointestinal health and vision.

Fiber is one of the most vital parts of a healthy diet. It’s also one of the most confusing. High-fiber diets play a huge role in reducing the risk of heart disease, type 2 diabetes, diverticular disease, and constipation.

How to get more fiber in your diet:

• Eat whole fruits instead of juice
• Eat whole grain cereals for breakfast
• Snack on raw vegetables
• Eat beans and other legumes
• Men should consume 30 grams of fiber a day, women and children 20 grams.

Despite advice from recent trend diets, carbohydrates are essential to a balanced diet, fueling the body and allowing proper organ function. As with any other part of a healthy diet, picking the right kind of carbohydrates is extremely important; good carbohydrates help the body, while bad carbohydrates hurt it. Bad carbohydrates can contribute to weight gain, diabetes, and heart disease.

The bad carbohydrates:

• Soda
• Pastries
• White rice
• White bread

The good carbohydrates:

• Vegetables
• Fruits
• Beans
• Whole grain bread
• Brown rice
• Wild rice