What are the most important steps to a healthy diet?

The basic steps to good nutrition come from a diet that:

• helps you either lose weight or keeps your BMI in the "healthy" range.

• is balanced overall, with foods from all food groups, with lots of delicious fruits, vegetables, whole-grains, and fat-free or low-fat milk and milk products.

• is low in saturated fat, trans fat, and cholesterol. Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

• includes a variety of grains daily, especially whole-grains, a good source of fiber.

• includes a variety of fruits and vegetables (two cups of fruit and 2 1/2 cups of vegetables per day are recommended for a 2,000 calorie diet).

• has a small number of calories from added sugars (like in candy, cookies, and cakes).

• has foods prepared with less sodium or salt (aim for no more than 2,300 milligrams of sodium per day, or about one teaspoon of salt per day).

• does not include more than one drink per day (two drinks per day for men) if you drink alcoholic beverages.