You can adopt a more healthful diet by ensuring that the majority of the food you eat is fresh, unprocessed whole foods, and by limiting or avoiding empty calories.

You can reduce empty calorie intake by eating meals that contain protein, whole grains, carbohydrates and fiber.

Combining proteins with carbohydrates when snacking can help you feel fuller for longer period of time.

For example: 12 ounce of processed orange juice contains about 6 teaspoons of sugar, 140 calories

If you make the choice of eating fresh cup of fruit instead, you will reduce the sugar intake and the calories plus you will be adding fiber to your diet.

Cakes and sodas are mostly made up of empty calories. These contain high levels of sugar, chemicals and solid fats.