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Making healthier food choices plays a big role in your efforts to be healthy.

The following information is based on generally applicable nutrition guidelines and may not be appropriate for you if you have special dietary needs. Before making any changes in your diet or adding vitamins or supplements, always be sure to check with your health care professional.

What is a healthy diet? For most people, it's one that includes fruits and vegetables, whole grains, fat-free/low-fat milk products, lean meats, fish, beans, eggs, and nuts. It also means choosing foods that are low in saturated and trans fats, cholesterol, salt, and added sugars.

More fruits and vegetables can add up to better health. The Centers for Disease Control and Prevention recommends at least 2 cups of fruit plus at least 2 to 3 cups of veggies a day for moderately active men. And at least 1½ to 2½ cups of fruit plus 2 or more cups of veggies for moderately active women. Adding them to your daily diet may reduce the risk of chronic diseases, including stroke and heart problems, type 2 diabetes, and certain cancers.

Keeping cholesterol down. The American Heart Association recommends at least 2 servings of fish a week—especially fatty fish such as salmon. They're rich in omega-3 fatty acids and can help lower blood cholesterol. You'll find those same omega-3s in tofu, soybeans, and walnuts.

Vitamin B₁₂ and potassium have their benefits. Vitamin B₁₂ helps keep nerve and red blood cells healthy. It can be found in many fortified cereals, as well as B₁₂ supplements. According to the Dietary Guidelines for Americans, potassium not only helps lower blood pressure, it also helps reduce the risk of developing kidney stones and possibly decrease bone loss with age. You'll find it in leafy green and root vegetables, and fruit from vines.

Calcium and vitamin D really count. Calcium and vitamin D are important for strong bones and teeth. The ability to absorb calcium from the food we eat is highest in infancy and childhood, but decreases as we age. So getting the recommended amount matters even more to guard against the risk for thinning bones later in life. On a daily basis, adults under age 50 need 1,000 mg of calcium and adults age 50 and over need 1,200 mg of calcium. Vitamin D also can play a key role by helping the body absorb calcium. Milk and milk products, or fish such as salmon and sardines, are good sources of both.

Thinking about becoming pregnant? Women in their 20s and 30s need B-vitamin folic acid-from foods such as liver, nuts, whole-grain breads, and spinach. Folic acid can prevent up to 75% of the most common disabling birth defects. Foods high in iron also are recommended. Some good sources include vegetables, meat, poultry, eggs, and iron-fortified foods such as some cereals.

Some ways to help ease premenstrual syndrome (PMS). To help control PMS, eat complex carbohydrates (whole-grain breads, pasta and cereals, fiber, and protein) and cut back on sugar and fat. Or reduce caffeine and cut out alcohol. Avoid salt to help reduce bloating and fluid retention.

Ask your health care professional about a good diet for your needs. Looking for healthier choices? Try the Meal Planning tool or check out the Eating Well section of the site.

An active lifestyle can help you stay healthier longer and feel younger, too. It's a key part of any healthy-living plan. Here are some tips that may help you along the way.

Always check with your health care professional before beginning any activity plan or increasing your activity. It's also important to ask him or her what your target heart rate is to help determine what exercise intensity is appropriate for you.

Physical activity is good for the mind and body. It can help improve heart and lung function, reduce the risk of heart disease and type 2 diabetes, decrease chances of illness from all causes, decrease anxiety and depression, and even help slow the aging process.

30 minutes a day can impact a lifetime. For many healthy adults, just 30 minutes of moderate—intensity physical activity—above the usual activity at home or at work—can make a big difference. And though the levels vary by age, sex, or how healthy you are, those who can be even more active can gain greater benefits.

Even small steps can help. You can benefit from physical activity just by doing a little more of what you usually do. For example, try to increase the number of steps you take in the day by parking farther away from the store, walking the dog a little longer, or spending more time gardening.

You can get in shape at any age. Researchers have found that regular exercise and physical activity can even improve the health of people who are 90 or older, who are frail, or who have the diseases that seem to come with age.

Drink water. It's especially important when you're being physically active. Two ways to avoid becoming dehydrated are: drinking fluids regularly during activity and drinking several glasses of water or other fluids after the physical activity is over.

Play it safe with warm-ups and cooldowns. A warm-up gets the blood flowing and warms up the muscles before your activity to reduce the chances of injury. A cooldown helps lower your heart and breathing rates after you exercise. They should both last at least 5 to 10 minutes.

Normal pregnancy, normal routine. With their health care professional's guidance, and if there are no complications, pregnant women can still stay active. Check with your health care professional, and be sure to avoid activities with a high risk of falling or abdominal trauma.

Ask your health care professional about helping you create an activity plan that fits your needs. You can learn more about the benefits of being active. Check out the Getting Fit section, including the easy-to-use Activity Planning tool.

Excess body fat can lead to a higher risk of type 2 diabetes, high blood pressure, heart disease, osteoarthritis, and certain kinds of cancers. But maintaining a healthy weight can help reduce those risks.

Fewer calories and increased physical activity are key. To maintain healthy weight, balance the calories you eat and the calories you burn. The latest Dietary Guidelines for Americans from the US Department of Health and Human Services recommends:

For moderately active men:

• 2,600 to 2,800 daily calories for men ages 19 to 30
• 2,400 to 2,600 daily calories for men ages 31 to 50
• 2,200 to 2,400 daily calories for men ages 51+

For moderately active women:

• 2,000 to 2,200 daily calories for women ages 19 to 30
• 2,000 daily calories for women ages 31 to 50
• 1,800 daily calories for women ages 51+

Of course, individual requirements may vary.

Beating the gradual weight gain. Many adults gain weight slowly and over time. But eating just 50 to 100 fewer calories a day may help most people stay at a healthy weight, especially when combined with physical activity.

Smaller portions and smart snacking. Studies show that controlling the size of portions can help limit the amount of calories you take in, to help control weight. Portion-control works for snacking, too. Choose single-serving pre-packaged snacks that are lower in calories. Consider switching soda and chips with fat-free yogurt, smoothies, fruit, or whole-grain crackers.

Nutrition labels tell a wholesome story. Nutrition Fact labels are printed on most packaged foods. They tell you how many calories and how much fat, carbohydrates, sodium, and other nutrients are in 1 serving of food. Learning to recognize standard serving sizes can help you judge how much you are eating.

Learn more about maintaining a healthy weight in our sections on Eating Well and Getting Fit. Charting your progress may help as you work toward a healthy weight. Try the Weight/BMI tracker.

Based on your age, health history, lifestyle, and other important issues, your health care professional can give you advice on which medical tests and screenings are appropriate for you. Here's what's recommended for men and women at different ages by the US Department of Health and Human Services, and the Centers for Disease Control and Prevention.

Print a list of routine screenings, and ask your health care professional whether some of these health screenings are right for you.