Many adults struggle with maintaining a healthy weight, whether they need to lose or gain pounds. Being overweight increases your risk for high blood pressure, heart disease, stroke, diabetes and some types of cancers.

Food plays important social, religious and emotional roles. Changing your eating habits is key to control weight.

Healthy Fats

Fats get a bad rap, but they’re essential to a healthy diet. Good fats make you feel full, slow down the digestion of carbohydrates, add flavor to food and help your body absorb certain vitamins. They can also help control your blood cholesterol levels, reduce your risk for heart disease and manage your blood sugar.

Registered dietitians recommend choosing monounsaturated fats such as olive, canola and safflower oils and avoiding saturated and trans fats. Polyunsaturated fats, such as omega-3 and omega-6, are also considered healthy and can be found in vegetable oils, nuts, seeds, avocados and fatty fish.

Unhealthy fats, such as trans and saturated fats, can lead to weight gain, clogged arteries and increased heart disease risk. Limit these fats by eating less fried foods, processed meats and high-fat dairy products like whole milk, cheese and ice cream.

Less Carbohydrates

Carbohydrates are the body’s main energy source but they can be a bit of an enemy when it comes to weight management. This is especially true when they are coming from highly processed foods like sugary drinks and cookies.

Reducing carbohydrate intake is a great way to control hunger and promote weight loss. However, it is important to note that it may take a little while for the body to adjust. Therefore, it is a good idea to weigh yourself at the same time each day.

Try to avoid foods with added sugar and limit sugar-sweetened beverages as well. These include soda, fruit juice and some packaged snacks such as chips and crackers (unless they are whole grains). Also be sure to limit fatty snacks as they contain high amounts of saturated fat and may make you feel unsatisfied. Choose lean protein instead. There are several nutrition trackers available as apps for smartphones and tablets or online that can help you keep a tab on your carbohydrates, calories and nutrients.

Eat a Balanced Diet

A balanced diet is vital for a healthy lifestyle and can help you achieve your weight loss goals. Having well-rounded meals and snacks, and avoiding high-calorie foods that are high in sugar or salt will keep you from overeating.

A diet that includes fruits, vegetables, low-fat dairy and whole grains provides essential nutrients such as potassium, calcium, iron and fiber. A balanced diet should also contain protein, fats (preferably from plant sources) and water.

A balanced diet can help prevent and treat disease, including heart disease, diabetes and some cancers. It can also provide energy and boost your mood. A balanced diet can also support a strong immune system and improve digestive health. To maintain a balanced diet, it is important to choose fresh, healthy options over processed and packaged foods. Drinking water is key to a balanced diet, and it can help reduce the amount of added sugars and sodium you consume. You should also avoid sugary drinks and eat sweets in moderation.