1. Make half your plate veggies and fruits
Vegetables and fruits are full of nutrients that support good health. Choose fruits and red, orange, and dark-green vegetables such as tomatoes, sweet potatoes, and broccoli.

2. Include whole grains
Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.

3. Don’t forget the dairy
Complete your meal with a cup of fat-free or low-fat milk. You will get the same amount of calcium and other essential nutrients as whole milk but fewer calories. Don’t drink milk? Try a soy beverage (soymilk) as your drink or include low-fat yogurt in your meal or snack.

4. Add lean protein
Choose protein foods such as lean beef, pork, chicken, or turkey, and eggs, nuts, beans, or tofu. Twice a week, make seafood the protein on your plate.

5. Avoid extra fat
Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. Try steamed broccoli with a sprinkling of low-fat parmesan cheese or a squeeze of lemon.

6. Get creative in the kitchen
Whether you are making a sandwich, a stir-fry, or a casserole, find ways to make them healthier. Try using less meat and cheese, which can be higher in saturated fat and sodium, and adding in more veggies that add new flavors and textures to your meals.

7. Take control of your food
Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose options that are lower in calories, saturated fat, and sodium.

8. Try new foods
Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils, quinoa, kale, or sardines. You may find a new favorite! Trade fun and tasty recipes with friends or find them online.

9. Satisfy your sweet tooth in a healthy way 
Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit salad or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

While a greasy plate of fries or sugary snacks may temporarily alleviate a bad mood, long-term happiness is rarely doled out at a drive-thru. Fortunately, there are plenty of foods with proven mood-boosting benefits that can help you get happier and healthier with every bite. So, before you dive headfirst into another value meal, add these foods that make you happy to your menu.

Live foods are foods that are consumed fresh, raw, and/or in a condition as close as possible to their original, vibrant, living state. Consider the difference between crisp red apples and beige, jarred applesauce; between green, ripe avocados, and grayish reconstituted guacamole dip; between a piece of salmon sashimi and a frozen fish stick; between sweet corn on the cob and a box of cornflakes. You get the picture.

I am obsessed with this Mediterranean brown rice salad. It combines the flavors of a classic Greek salad with spinach and rice. Why add rice to your salad? Well, it may be surprising (but it really shouldn’t be), that rice:

• has a LOT of nutritional value –> Rice is a source of B-vitamins, phosphorus, and zinc, but brown rice also contains magnesium, selenium, manganese, and fiber. In fact, one cup of brown rice has almost 4 grams of fiber while 3.5 cups of raw spinach have only 2.2 grams. Well, this salad has both,  so we are seriously doubling up on some major fiber!
• is gluten-free.
• is low in calories (it only has 108 calories per half-cup serving!).