For good health and optimum weight, you must practice good nutrition habits. The following article will help you eat healthy. You can no longer claim ignorance when it comes to good nutrition.

Whole grain is a far better alternative to refined white grains. Refined grain products have lost a lot of fiber and protein; their whole-wheat counterparts have these valuable nutrients intact. Whole grains are still very satisfying without being heavy or unhealthy. Make sure that the primary items on the list is "whole".

Eat about 600 to 900mg of garlic daily. Garlic is an effective and natural way to combat several diseases, including heart disease. Garlic also has anti-fungal and antibacterial effects to help your organs. Garlic extracts should be a daily inclusion in your diet.

Do not eat any trans fat, they are mostly in foods that have been processed. You increase your chance of heart disease by consuming foods loaded in trans fat. Trans fats hit your body with a two-fisted attack: first, they raise your bad cholesterol (LDL) levels, and then they lower your good cholesterol (HDL) levels.

Eat brightly colored foods! Vegetables that are bright in color are high in nutritional value and low in calories. Every meal should include at least one or two fruits and vegetables. Be sure to enjoy the skin if it is edible as it provides the best source of vitamins and antioxidants.

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Be sure that you are getting enough of the vitamin B12. Older people and vegetarians might not be getting enough from diet alone. Anemics also may be lacking this crucial vitamin. There are supplements, but lots of breakfast cereals can provide enough vitamin B-12, too.

If you want to cut down on the fat levels of your diet, cook your veggies with water rather than oil. It's easy to make vegetables just as tasty by boiling or steaming them as they are when fried. If you are an oil addict, at least replace high-fat butter products with vegetable oil.

If you have trouble sleeping, your diet could be a factor. Foods can have a bearing on whether you will be feeling relaxed or have a sudden uptake in energy levels. It makes sense to allow the body to rest from eating prior to going to sleep.

If you do not eat your breakfast, you already are placing yourself in a bad spot at the start of the day. It is a misconception that not eating breakfast will help because you are lowering your food consumption. Skipping your breakfast can leave you hungry so you are likely to eat extra snacks throughout the day. The calories you saved by skipping breakfast will turn into more calories later.

You should always opt for fresh fruit instead of fruit juices. Juice often times has added sugar, fresh fruit contains natural sugar. In the worst cases, fruit juices have a higher sugar content than drinks like Coke and Pepsi. Important vitamins, minerals, and fiber are found in most fruits. These nutrients can protect the body from serious problems, like cardiovascular diseases.

Nutrition plays a vital role in your overall health. It's not surprising that we're constantly seeking new ways to stay healthy. Remember what you have read here when you go shopping so that you can choose the healthiest foods.