Eat more foods that come from plants and less foods that come from animals.

This is the basic rule. You should look down at your plate and most, if not all, of what you see should be fruit, vegetables, whole grains, nuts, and seeds. Eating more plant-based foods and less animal-based foods has been linked with lower risk of heart disease, lower risk of developing type 2 diabetes, and higher protection against certain types of cancers.

Eat the rainbow every week.

Every color of the food rainbow represents a different nutrient that your body needs. By making sure you eat foods of every color every week (even white!), you make sure that your body is getting everything it needs to support health and wellness.

All foods can fit.

But, I love my mother’s holiday roast and her chocolate chip cookies  – do I really have to never eat these foods again? Of course not! Denying yourself foods that you love, or foods that are a part of your family heritage or traditions, usually backfires. The minute you decide to take a food away, your desire for that food often increases. Give yourself permission to eat that food, but do so in moderation. Moderation means only eat an appropriate portion size, and only eat that food occasionally. When you do eat it, make sure that you really savor it. Eat slowly and pay attention to your enjoyment, after all, it is a treat!

Portion sizes are important, for some foods more than others.

Some foods are healthier than others. When you choose to eat a food that is less healthy, be sure that you are eating the right serving size. This rule is important to follow for all animal-based foods (meat, poultry, dairy, and eggs) and foods containing refined carbohydrates like white flour, white rice, and any food containing added sugar.

Don’t eat a lot of salt or added sugars.

Salt and sugar are sneaky. Our taste buds get used to the salt and sweetness in our food, and we start to not notice how much we are eating. Eating a lot of salt increases your risk of high blood pressure and heart disease. Eating a lot of sugar also increases your risk for heart disease, and may also increase your risk for diabetes, liver disease, and inflammation. Salt and sugar tend to be highest in foods that are processed and food we get from restaurants. Read nutrition labels on the food that you buy so you know how much salt and added sugars you are eating. Ask your favorite restaurant to hold the salt when you order, or look up the nutrition facts for your favorite dishes on the restaurant website (many chain restaurants will have this information – your local diner will not). Knowledge is power! Make informed choices.