Proper nutrition goes a long way towards living a long and happy life. A healthy diet helps keep bones and muscles strong and helps your skin, nails and hair look its best. Use this nutrition advice to stay fit and healthy.

Salad has long been viewed as a healthy food, but the dressing that many people cover their lettuce with is much less healthy. Creamy selections often contain lots of fat and offer little in the way of nutrients. Vinegar or olive oil based dressings are much healthier. Another great idea is adding cranberries and walnuts to a salad.

Review the product information on the label of any prepared food you eat. Reduced fat products can still contain high amounts of salt, sugar or other unhealthy additives. Processed foods should be avoided when you are working to lose weight. Look for simple, common ingredients that are easily understood. Labels with a lot of ingredients – particularly artificial ingredients – are a red flag.

Nutrition should be a top priority for pregnant or lactating women. During pregnancy, women need to eat more protein, although issues like morning sickness may prevent them from wanting to eat at all. To start your day off right, mix egg whites to get a protein-rich smoothie. Eggs have no fat, are low calorie, and each egg white has 3 grams of the protein needed. Therefore, for pregnant women they are a wonderful protein addition. You will, of course, only want to use pasteurized eggs to avoid any health issues.

One way to stay fit and healthy is to pack lunches instead of buying them. When you pack your meals, you don’t have to eat unhealthy foods or fast food. It just takes about ten minutes to get a few meals prepared.

Eating oatmeal for breakfast can provide you with a great start to your day. Oatmeal is full of grains, which are filling, and will leave you feeling full until lunch.

Eat more fruits and vegetables! Colorful fruits and vegetables are low in calories and high in nutritional value. You should be preparing vegetables with every meal and consuming fresh fruits as a snack. If the fruit or veggie skin is edible, include that in your meal because many of the valuable nutrients and antioxidants are found in the skin.

Homemade fruit smoothies are great to have to start your day. The smoothies purchased at stores or stands are often loaded with calories. If you make your own, you control how nutritious it is. Also, you can tailor it to meet your needs. Try some of the following in your smoothies: bananas, skim milk, protein powder, yogurt, and fresh or frozen berries.

When you go out to eat, split up your meal with the person you’re eating with. You might have chosen a healthy meal, but restaurant portions are known for being huge, which means you will still consume too many calories and too much fat. Sharing your meal will not only save calories, but can also enable you to save some hard-earned cash. This lets you eat out without fear of ruining your new healthy diet.

A daily calorie allotment that feeds your system with whole, nutritious foods is one which is well-spent. Your system will react positively if you consume your calories in foods that are vitamin rich and nutritious, such as vegetables, whole grains and protein. It is important to eat the right quantity and quality.

Choose dark chocolate over milk or white chocolate. Dark chocolate contains flavonoids, which lower blood pressure to normal levels. These antioxidants also improve cholesterol levels increasing the good and decreasing the bad. Eat some chocolate with a high percentage of cocoa for better results. Although you know it’s not all bad, still eat in moderation.

A great tip for good nutrition at Thanksgiving is to eat a little snack before dinner. Walking into a Thanksgiving gathering starving is a recipe for disaster–at least where nutrition and moderation are concerned. If you’re a bit full when you sit down to dinner, you won’t eat more than you need.

Allow your kids to assist you in choosing foods at the supermarket. Let them choose which fruits and vegetables they want to eat. Your kids could even try some new foods, particularly if they notice fruits and vegetables with bright colors.

The olive oil found in most pantries is a great addition to skin care routines if dryness is a problem you face. It is gentle and helps seal in skin’s moisture on the hands and the face. It can also fight aging since it’s full of antioxidants. A thin layer will work wonders for your skin.

If you have trouble sleeping, improving your nutrition may help. Foods can have a bearing on whether you will be feeling relaxed or have a sudden uptake in energy levels. Also, you should reduce the amount of food that you consume before turning in and going to sleep.

Don’t add salt to boiling water. Added salt may decrease the boiling time of water, but it also adds unneeded sodium to the rice or pasta you were cooking. The salt is unnecessary, so skip it and juts wait a few minutes for a rolling boil in the water.

Good nutrition is an integral part of keeping your body healthy. Nutrients make sure every element of the body works properly. Use the tips here to ensure you get all the nutrition you need.