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We all know how important it is to eat a healthy, balanced diet. But eating well takes more than simple knowledge; it takes dedication, commitment and hard work.

It's so easy to stop for take-out or simply crack open a jumbo-size bag of chips, and we all do it from time to time. The trouble starts when these poor diet choices become habits. Take the time to consider what you're putting into your body, and you'll think twice before you pull into the drive-thru.

Veggies

Your mom was right; vegetables are essential for building a healthy body. The earth provides us with a huge assortment of delicious vegetables that should be the basis of your healthy diet. As a rule, you should eat no less than 2 cups of fresh vegetables every day. Choose a variety of vegetables, including dark, leafy varieties like broccoli and spinach. Sweet potatoes are a delicious alternative to white, and carrots make an excellent snack. Chickpeas and dry beans including kidney, lima and pinto beans are packed with beneficial nutrients. Meeting your daily vegetable requirements is easy when you reach for a fresh spinach salad instead of French fries, or grab a bag of baby carrots instead of chips.

Eating Grains

When you consider that the average slice of bread contains just one ounce of grains, it can be a little daunting to think of satisfying your required intake of six ounces per day. An easy option is choosing whole grains and multi-grain alternatives wherever possible. Most breakfast cereals contain about one ounce of grains per cup, but whole grain choice can up the ante. Adding whole wheat pasta, rice and bran to your recipes also contributes to your daily intake, and reaching for a handful of whole grain crackers or popcorn is a sensible way to satisfy your snacking urges.

Favor Fruits

Sweet, delicious fruits make choosing healthy foods so easy. Try to eat two cups of fruit each day. That's about the equivalent of an apple and a banana. Toss a handful of grapes into a salad, or slice a banana over a bowl of cereal. Fruit salad is a great way to get a variety of flavors in one sitting. Fruits can be canned, frozen or dried, but fresh is always the best choice. A glass of fruit juice can also count toward fulfilling your daily intake, although fruit juices should be consumed in moderation.

Dairy

People of all ages need calcium for healthy teeth and bones. Kids from two to eight years of age require the calcium equivalent of about two cups of milk per day, while older kids, teenagers and adults need about three cups per day. At snack time, reach for calcium-rich yogurt and cheese. Watching your weight? Choose low-fat milk and dairy products. Even if you're lactose intolerant, you can still reach your calcium requirements with lactose-free and calcium fortified food choices.

Meat, Tofu, Nuts, and Beans

Protein is a cornerstone of a healthy diet, and the food guide suggests no less than five ounces of protein-rich beans or meat every day. Remember, you're making healthy choices, so avoid big fatty steaks and double quarter-pounders at the burger joint. Grill or bake your meat to reduce your fat intake. Enjoy nuts for a high-protein snack or salad garnish. Peas, beans and fish are other great ways to boost your protein.

Trim the Fat

Fat is an important part of your daily diet, but you can certainly have too much of this good thing. You can use butter and other high-fat foods, but do so in moderation. Too much of this type of fat can send your weight and cholesterol levels soaring. Rather than frying your foods in butter, margarine, shortening or lard, try sauting them in vegetable or chicken broth. Pass the butter, and reach for seasonings and fruit juice to add flavour to vegetables.

Try to avoid purchasing processed foods that are high in fat, salt, and additives, and limit shopping to the produce and meat aisles. If you choose processed or packaged foods, read the labels and avoid those that are loaded with saturated fats, trans fats and sodium. Read the nutrition and ingredient labels before you buy, and it will be easier to make smarter choices at snack and meal time.

Put good things in to your body and you'll get good things from it. You'll feel more energetic, and may soon find that you're exercising more and thinking a little more clearly. Putting effort into your diet today will pay off with a healthy body that will serve you well for years to come.