You’ve probably heard it a million times: you are what you eat. That being said, it’s a fact of life that if you want to stay healthy you have to eat right. That doesn’t mean never touching a piece of candy or ice cream cone; it means being aware of what you consume so the majority of what you eat has nutritional value. Here are some basic do’s and don’ts when it comes to eating right:

Go heavy on the veggies. As a general rule of thumb green and leafy is the best, but all vegetables are for the most part high in nutrients and fiber and usually low in calories. Strive to eat veggies at every meal whenever possible.

Fruits for sweets. Fruit has a natural sugar your body can use more efficiently than processed sugars, so make it your go-to item when you crave something sweet. If you’re diabetic you should check with your doctor to find a safe portion and daily intake amount.

Keep it raw. Cooking will cause fruits and vegetables to lose some of their nutrients, so stick with raw as often as you can. Because many produce items are treated to repel insects and prevent decay you should either buy organic or wash your fruits and vegetables before eating them.

Add your protein. Fish, poultry, eggs, nuts, and cheese are all examples of good proteins. Make sure you get as much as required for your body size, and go easy on red meats.

Limit yourself. If you absolutely must indulge now and then, don’t go overboard. A handful of chocolates, small dish of ice cream or a bowl of chips won’t set you back too far so feel free to indulge now and then!

Avoid the nasties: some things just shouldn’t be consumed. Regular and diet soda, fast food, deep fried food, and over-processed food are not your body’s friends. Start removing these from your diet immediately and you’ll feel better within a week or two. Here’s one last tip before we go: drink lots and lots of water, especially while you’re changing to your new way of eating. It’ll help your body eliminate toxins faster!