Eat a regular, balanced and nutritious diet

People should consume roughly 2000 calories per day, spread out between three to six meals. Eating a balanced diet entails not exceeding that limit too frequently, preventing skipping meals because we tend to overeat later, and getting our daily calorie allowance from the right foods.

Fruit and vegetables in various colors should make up about half of our diet — the broader the rainbow, the better. Then we should receive around a quarter of our calories from proteins like meat, chicken, fish, legumes, dairy, and nuts, and a quarter from carbohydrates like whole grains and starchy vegetables.

We should consume very little added fat or sugar. Instead, obtain our fats and energy from the sources listed above. Proteins and foods like avocados and olive oil provide healthy fats, while fruit and dairy provide healthy sugars.