No matter what your fitness goals — whether it’s to lose fat and reshape your body or pack on some serious muscle — you’ll need proper nutrition to get you there.

In fact, I’d say that 90% of your success is going depend on what you put in your mouth.

That’s right… Nutrition is the number one deciding factor of whether or not you’re going to achieve your goals this year.

That said, there are a few “rules” you can follow that can make things a bit easier and make your diet easier to stick to over the course of this new year.

Tip #1 – It’s all about calories

When it comes to fat loss, the success formula is pretty simple.

Eat less. Move more.

Put differently, you need to burn more calories than you take in.

One great tip to make sure you’re creating a calorie deficit is to weight everything.

If a meal calls for 4 ounces of chicken, then grab a food scale and weigh it. You’d be surprised at the difference between what you think 4 ounces should look like and what it really is.

Tip #2 – Focus on protein at each meal

Whether you’re eating 3 times a day or 6 times a day — each of your meals should be centered around a lean meat.

Great choices are chicken, fish and turkey.

Eggs are good too, despite all the negative things you hear about them.

Having protein with each meal will leave you feeling fuller, boost your metabolism to burn more fat, and help keep your blood sugar and insulin levels from spiking too much at any given meal.

Tip #3 – Drink water or unsweetened tea

One of the easiest ways to get way too many calories in a single day is through liquids.

Sodas, juices and softdrinks are chock-full of a calories.

The best alternative is to steer clear of all those empty calories and instead drink water or unsweetened tea.

I know the thought of just drinking water or tea isn’t too exciting but believe me — your waistline will thank you.

Tip #4 -Avoid packaged foods

Stay clear of foods that come in a bag or box. These are things like donuts, chips, cookies, etc.

All these are incredibly high in calories and are devoid of any worthwhile nutrients.

Tip #5 -Reward yourself once a week

Once  you’re eating healthy on a regular basis, it’s important you reward yourself with a “cheat” meal once a week.

This is a meal where you can have ANYTHING you want.

Having this once-a-week break from your diet helps you stay on track, keep you sane, and let you indulge in any cravings you may have had throughout the course of the week.

In all it’s a crucial part to being able to “stick” to a healthy nutrition plan long-term.

So there you have it. Follow these 5 food tips and you’ll be in good shape for the rest of 2011.

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High-fructose corn syrup (HFCS for short.)

Manufacturers use HFCS in everything — including bread, sodas, soft drinks, juices, “health” bars, candy, salad dressings, jam, ketchup — even beer! The reason is that’s its cheaper to produce than real cane sugar. Plus it’s easier to transport. You already know sugar isn’t good for you or your fat loss efforts. But HFCS takes things to a whole new level. Mainly because its hidden in foods you think DON’T have sugar. As you already know, eating sugary foods spikes your insulin levels. Constantly elevated insulin leads to things like obesity, heart disease and diabetes. But the sugar in HFCS isn’t the only reason you want to stay away from it. It can directly affect your health. For example, HFCS is bad on your liver.  In one study published in the Proceedings of the Society of Experimental Biology and Medicine, rats were given HFCS in their diets. The result? The rats developed livers similar to those of raging alcoholics! In short, HFCS caused the rats to show signs of cirrhosis of the liver.

Bottom line: Whether your goal is health, fitness, a better body or all of the above, you’ll want to avoid HFCS at all costs.

Here’s a few starting points:

Check the label. No matter what you buy at the grocery store, make sure you check the label. If it indeed contains high-fructose corn syrup, it will be in there (probably towards the end).

Avoid “low-fat” foods. Surprisingly, most health and low-fat foods are laden with HFCS. This is because since they’ve removed the fat, they have to make it taste good. The answer? You guessed it. HFCS!

Drink only water. 99.99% of all soft drinks, sports drinks, juices, etc. WILL contain HFCS as the main sweetener. Not only that but these are a source of empty, useless calories that will go straight to those hard-to-lose areas. Stay on the safe side and drink good old H2O.

Eat minimally-processed foods. Chances are that if it comes in a box or bag (or some other kind of packaging designed to make the food last longer) then there’s a VERY good chance there’s HFCS in it. Instead, stick with foods that haven’t been processed (Hint: if it’ll go bad in 2 – 3 days then it’s a good bet that it’s minimally processed.

When it comes to losing that bulge around the middle, staying clear of high-fructose corn syrup will help tremendously.

Do it for your fitness and your health.

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Want a slimmer waistline in a few weeks’ time?

It’s certainly possible. And easier than you may have hought.

When it comes to losing that bulge around the middle, most of the advice you’ve probably heard is completely wrong.

It’s not surprising. There are quite a few myths out there when it comes to getting a flat stomach.

For example:

• “You’ve got to do 100s of crunches to lose that belly”
• “You need to diet (i.e. starve yourself)”
• “All you need is XYZ brand’s diet pill.”
• “Do hours on end of traditional low-intensity cardio, like walking on the treadmill.”

The truth is that it’s not that complicated to lose your abdominal fat.

Here’s all you need to know:

Eat right. This means eating properly to fuel your body, boost your metabolism and burn more fat. Avoid all junk foods, including fried foods, soft drinks and heavily processed foods. Stick to foods that have one or two ingredients max. That means good protein sources (like chicken, fish and eggs), plenty of fruits and vegetables, and healthy fats (nuts, olive oil, flaxseed oil, avocados, etc.) Also, try to eat 4 – 6 small meals evenly spaced throughout your day.

Train with weights. This one’s a given. Train 3 – 4 times per week. Focus mainly on compound movements. This means the “tough” exercises like squats, deadlifts, bench presses, barbell rows, etc. These are effective at building muscle and priming your metabolism to burn fat like nobody’s business. Plus, these kinds of exercises are more functional and will provide the strength you need to go about your day-to-day life.

Do cardio smartly. Once you’re eating healthy and working out with weights, it’s time to add in a little cardio. But not the kind of cardio you see everyone else at the gym do. The goal isn’t to see how long you last walking on the treadmill. Instead, you’re going to do High Intensity Interval Training (HIIT).

Simply put, this means alternating between all-out exertion and resting. For example, if you’re on the treadmill, you’d warm up for the first 2 minutes, then sprint as fast as you can for 1 minute. Then rest the next minute. Do this for 9 more sets of 1 minute exertion followed by 1 minute rest. Doing cardio this way burns more calories in less time, since you’re “upping” the intensity factor.

So there you have it. Follow these three tips starting today and you’re bound to lose some belly fat before Summer’s out.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal—focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken or turkey, buy meat that is free of hormones and antibiotics.

Shop the perimeter of the grocery store

In general, healthy eating ingredients are found around the outer edges of most grocery stores—fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products. The centers of many grocery stores are filled with overpriced, processed foods that aren’t good for you. Shop the perimeter of the store for most of your groceries (fresh items), add a few things from the freezer section (frozen fruits and vegetables), and the aisles with spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).

Cook when you can

Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night. Cooking ahead saves time and money, and it is gratifying to know that you have a home cooked meal waiting to be eaten.

Have an emergency dinner or two ready to go

Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer and spice rack. A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and easy black bean quesadilla on a whole wheat flour tortilla (among endless other recipes) could act as your go-to meal when you are just too busy to shop or cook.

Try to keep your kitchen stocked with recipe basics:

Fresh and frozen fruits and vegetables:

• Garlic, onions, carrots and celery are great recipe and soup starters.
• Frozen corn, peas, carrots and berries for recipe additions and smoothies.
• Dark greens for salads and salad add-ins like dried fruit, nuts and seed

Fresh and dried herbs and spices

Fats and oils—liquid vegetable oils (olive, canola, sunflower, corn, and peanut) for cooking. Specialty oils like sesame oil, walnut or pistachio oil or truffle oil for adding flavor.

Unsalted nuts—like almonds, walnuts and pistachios for snacking

Vinegars—such as balsamic, red wine and rice vinegar for salads and veggies

Strong cheeses, like aged Parmesan or blue cheese for intense flavor in salads, pasta and soups.

This article is taken from http://helpguide.org/life/healthy_eating_diet.htm

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes as well as defend against depression. Additionally, learning the habits of healthy eating can improve your health by boosting your energy, sharpening your memory and stabilizing your mood. Expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart.  Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet.  The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.  Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

• Try not to think of certain foods as “off limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only an occasional indulgence.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms and start small.  Visual cues can help with portion sizes—your serving of meat, fish or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating tip 3: It’s not just what you eat, it’s how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal, and be your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

• Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.
• Sweet Vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.
• Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Avoid: Fruit juices, which can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit is often in sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies and those with dressings or sauces—too much unhealthy fat and calories.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
• Make sure you’re really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients.
• Try mixing grains as a first step to switching to whole grains. If whole grains, like brown rice and whole wheat pasta, don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

“Junk food” generally refers to foods that contribute lots of calories but little nutritional value. Of course, what’s considered “junk food” depends on whom you ask. Some might say pizza is junk food, for example. But I personally don’t think so, since it contributes real food with nutrients, like cheese and tomato sauce. Add whole-wheat or part whole-wheat crust, plus veggies as a topping, and I’d say pizza completely exits the junk food category.

One problem with junk foods is that they’re low in satiation value — that is, people don’t tend to feel as full when they eat them — which can lead to overeating. Another problem is that junk food tends to replace other, more nutritious foods. When people drink lots of soda, for example, they are usually not getting plenty of low-fat dairy or other healthful beverages like green tea or orange juice. When they’re snacking on chips and cookies, they’re usually not loading up on fruits and vegetables.

Most “junk food” falls into the categories of either “snack food” or “fast food.” And then there are things like breakfast cereals. They seem innocent enough, but some of them could definitely be considered “junk food,” as they mostly contain sugar or high-fructose corn syrup and white flour or milled corn.

Calories From Snack Foods

Popular snack foods are usually commercially prepared and packaged, like chips, cheese puffs, candy bars, snack cakes, and cookies.

The contribution of snack food to the calories we eat should not be underestimated. Between 1977 and 1996, the contribution of snack calories to total calories for American children between 2 and 5 years old increased by 30%, according to an article published in the Chilean medical journal, Revista Medica de Chile.

Fast Food and Overeating

Of course, junk food is also readily available at restaurant chains across the country in the form of French fries, chicken nuggets, shakes, soda, etc. Not only are most fast foods not terribly healthy, one study indicates that there may be something about fast food that actually encourages gorging.

In the study, from the Children’s Hospital in Boston, teens age 13-17 were given three types of fast-food meals (all including chicken nuggets, French fries, and cola). In one meal, the teens were served a lot of food at once. In another, a lot of food was served at the same time, but in smaller portions. And in the third test meal, a lot of food was served, but in smaller portions over 15-minute intervals.

The researchers found that it didn’t seem to matter how much food was served — the teens still took in about half of their daily calorie needs in that one meal. The researchers suggested that certain factors inherent to fast food might promote overeating:

• It’s low in fiber.
• It’s high in palatability (that is, it tastes good).
• It offers a high number of calories in a small volume.
• It’s high in fat.
• It’s high in sugar in liquid form.

Junk Food and TV

As we all know, many of the food commercials aimed at children are for foods high in fat, sugar, and/or salt, and low in nutritional value. And some research suggests that watching ads for processed foods encourages children to eat more.

Researchers from the University of Liverpool in the United Kingdom exposed 60 children, ages 9 to 11, to both food advertisements and toy advertisements, followed by a cartoon and free food.

The children ate more after the food advertisements than after the commercials for toys, the study found. The obese children in the study increased their consumption of food the most (134%) after watching the food ads, compared to overweight children (101%) and normal-weight children (84%).

Taking the ‘Junk’ out of Junk Food

Now that you’ve got the facts about junk food, how can you try to eat more healthfully in our junk- food-filled world? Here are three tips:

• Choose fast-food restaurants that offer healthier choices. And no matter where you are, opt for food and beverages that are made up mostly of ingredients that offer nutrients along with calories. Enjoy freshly squeezed orange juice or a whole-wheat bagel instead of soda or donuts. Buy a bean burrito, pizza topped with vegetables, or a grilled chicken sandwich on a whole-grain bun instead of tortilla chips with processed cheese sauce; frozen pizza rolls; or fried chicken pieces and French fries. Avoid sweetened beverages.
• Look for products low in sugar, high-fructose corn syrup, milled grains, and partially hydrogenated oils. Choose a 100% whole-wheat cracker made with canola oil, for example, or snack on a cheese and fruit plate instead of a bowl of cheese puffs.
• Limit TV viewing, for yourself and your kids. Certain TV shows seem to attract more junk food commercials more than others, so parents might want to discourage kids from watching these shows. Or try TIVO (where you can fast-forward through commercials) or watch DVDs.

Article by Elaine Magee, MPH, RD, is the “Recipe Doctor” for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.

http://www.medicinenet.com/script/main/art.asp?articlekey=56170&page=2