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Eating healthy is serious business. But, serious as it is, planning your meals is easier than you think. And, indeed, your health and life depend on it. So, knowing that you make decisions every day, including big decisions, planning meals that are healthy and nutritious, is easy.

Research studies show that healthy food and drink choices are important. This is especially true for senior citizens, many of whom, suffer from weak immune systems. A good nutrition meal when combined with exercise is your passport to a long healthy life.

Eating Healthy: Make Smart Choices

The key is choosing foods that aren’t too high in sugar, fats, and calories. Such foods include fruits, vegetables, whole-grain cereals, breads and pastas. Also include milk, yogurt, and other dairy products; fat-trimmed and lean meats. And on this list, don’t forget healthy fish like salmon — beans and water.

Stay away from white bread, rice, and pasta, granola; pretzels; and fruit juices. Foods like french fries and doughnuts, while they taste great, are full of empty calories — eat them sparingly. The same advice goes for sweet baked goods, hot dogs, fried fish, candy and soda.

Eating Healthy: What To Do When You’re On The Road

We live in a rushed, go-go world. We eat many of our meals on the go. What is the best way to eat healthy?

These days, much of our food isn’t eaten at home. It’s eaten on the go. One easy way to get the nutrients you need is to pack healthy lunches—both for yourself and your kids.

While fast-food restaurants serve many high calorie-low nutrition foods — you can still do a work-around and eat healthy. For example, choose salads, sliced fruit instead of french fries, and grilled options meat and fish options, instead of fried.

Eating Healthy: Grocery Shopping

When you’re grocery shopping, use the Nutrition Facts label on the back of the product. It’s the best way to know what you’re actually eating. It will help you confirm whether products marked with healthy-sounding terms really are healthy. For example, “low-fat” foods can be very high in sugar and calories. Read the label carefully, all of it. You want to minimize sodium (salt) and sugar and get nutrients such as calcium and iron.

Also, when reading the label, start at the top. Look at the serving size. Next, look at the calorie count. Then move on to the nutrients, where it lists the amount and daily values experts recommend.

Remember that what you might eat or drink as one portion can be multiple servings. For example, if you eat one bag of chips but the label says there are three servings in a bag, you need to multiply all the numbers on the label by three to find out how many calories you just ate.