There is no lack of information on nutrition these days. We are constantly being told how to eat healthfully in order to prevent disease and live long, energy-filled lives. Not sure where to begin? Here are five simple actions you can take right now to improve your diet.

1. Incorporate whole grains into your daily diet as much as possible. They are full of vitamins, minerals, dietary fiber and phytochemicals (plant compounds) that lower cholesterol and blood pressure. They also help the body process nutrients, such as carbohydrates. Choose whole wheat flour products over highly processed white flour whenever you can. Eat whole grain bran muffins, whole wheat bread, cereals, pasta and whole grain brown rice.



2. Eat green vegetables such as spinach, peas, broccoli, kale, collard greens, turnip greens, dandelion greens and Swiss chard. These contain a great deal of lutein, a carotenoid that helps reduce macular degeneration in the eyes, protects the skin from sun damage and, according to recent research, may even possibly prevent plaque build-up in arteries, thus preventing heart disease.



3. Feast on a variety of fruits whenever possible, especially berries. Fruits contain high levels of fiber, antioxidants, vitamins and minerals and are therefore very powerful health boosters. Prepare a delicious fruit salad or make yummy fruit smoothies to change things up a bit.



4. Increase your intake of healthy omega-3 fatty acids to keep your heart and blood vessels healthy. Eat fatty fish, like salmon and tuna, twice a week. Avocados, or a handful of walnuts, Brazil nuts or pumpkin seeds eaten regularly can also boost omega-3 levels in your body. Another option is adding flaxseed oil (keep it refrigerated) to smoothies or pasta (under the sauce), or ground flaxseeds to baked goods and pancakes.



5. Drink several cups of green or white tea daily (hot or cold). Tea contains high concentrations of catechins, which are natural chemicals that help lower cholesterol, reduce the risk of certain types of cancer, and also offer protection against bacteria that cause cavities. Choose white tea over green tea whenever possible, as studies have shown that white tea contains three times more catechins than green tea and has less caffeine as well.

Making small changes to your diet can improve your health in so many ways. Take action now, and you'll be glad you did!