A guide to a healthy and balanced diet includes a daily intake of; 4-6 servings of fruits and vegetables, 4-6 servings of carbohydrates (bread, cereal, pasta, brown rice), and 2-3 servings of calcium rich foods including milk, yogurt and low-fat cheeses. Healthy fats are important to; avocado, salmon and nuts are a great example. Not to be forgotten are sources of protein. Foods like meat, poultry, fish, beans, eggs and nuts all have protein and the average adult should be aiming for about 50g a day. To be used and eaten sparingly are saturated and trans fats, found in oil, butter, meat fat, all of which can contribute to artery diseases if eaten in excess. Processed and refined sugars (like white sugar) should also be kept to a minimum.
Remember to be realistic- no one enjoys a totally sugar free life, but keep your intake low. As mentioned before fluids, especially water are crucial to keeping hydrated and encouraging processes like digestion. Aim for 6-8 glasses of water a day.