21 ways to feel good about yourself

Want to feel great? Then think about what goes into your body. Fast food just slows you down. Eat well and you'll be fitter, stronger, have better concentration and more stamina. Your hair, skin, teeth and nails should start to show the results.

Here are a few simple tips for improving your diet without turning it into an ordeal:

1. Keep your balance. The experts say you need at least 40 different nutrients for good health. Try and eat a variety of foods most days. Include fruit, vegetables, nuts, legumes (such as dried peas, beans and lentils), wholegrain cereals, lean meat, skinless chicken, fish and low fat dairy products.
2. Enjoy food. Remember to enjoy what you are eating. It's important to be aware of what goes into each meal. Slow down and savour every bite.
3. Bigger is not better. When meal size upgrades are offered at your local fast food outlet, stick with the regular size.
4. Have a healthy breakfast. Build a breakfast around fruit, low sugar cereals, porridge, rice, wholegrain breads, English muffins, bagels, smoothies, yoghurt and baked beans.
5. Keep it interesting. Food doesn't have to be boring. Try wraps and rice cakes, crispbreads and chapattis, tortillas, naan and corn cakes and, as an alternative to white breads, consider sourdough, multigrain, rye bread, pocket bread and fruit bread.
6. Not mad about meat? Enjoy some of these other foods daily for a balanced diet: Dried peas or beans such as chick peas, baked beans, kidney beans, lentils and tofu.
7. Go easy on supplements. With the right variety of foods, you won't need vitamin and mineral supplements or body building powders.
8. Be lean with meat. Choose lean meats, fish and skinless chicken in place of sausages and processed meats.
9. Choose low fat dairy. Make low fat milks, yoghurts and cheeses your choice every time. Or consider the non-dairy alternatives such as calcium fortified soy milk. Salmon with bones, almonds, baked beans and broccoli are also good sources of calcium.
10. Get out of food ruts. Avoid ordering the same foods at lunch or only eating your favourite foods.
11. Think twice about takeaway. There are heaps of healthy takeaway options to choose from. Try sushi and pita wraps, falafels, steamed rice with vegetables, baked potatoes, souvlaki, kebabs, vegetable or seafood pizzas, tabouli, skinless chicken, grilled fish and steamed dim sims. Healthy desserts include fruit salad or a fruit smoothie.
12. Listen to your stomach. Eat until you've had enough, not till you're full. Your stomach will let you know the difference.
13. Avoid comfort eating. Notice if you're eating simply because you're bored, sad or lonely. These can lead to unhealthy eating habits later in life.
14. Cut out TV dinners. Try to reduce the number of meals you eat in front of the television or computer screen.
15. Make a plan. Decide what you're going to do and organise an achievable eating plan. Be prepared for times when there are no healthy food choices.
16. Be colourful. When you eat fruit and vegetables, look for a variety of colours at every serving including yellow, orange, green, purple and red, such as capsicum, berries, eggplant, sweet potato, tomatoes, plums, berries, mangoes and melons.
17. Go for healthy snacks. Snacks between meals are okay but keep them healthy. Grab a piece of fruit or a tub of low fat yoghurt, tin of tuna, nuts and dried fruit, sandwiches and low fat cheese.
18. Go for whole fruits. You're better off choosing a piece of fruit over a fruit drink as many drinks contain sugar and other additives.
19. Double up on vegetables. Have extra serves of veggies, especially if they're raw, steamed or baked.
20. Hydrate with H2O. Drink water as your first option before reaching for juices, soft drinks, alcohol and energy drinks.
21. Keep a water bottle. Keep a bottle or jug of water on your desk, or with you at all times and remember to refill it often.