You are what you eat, in more ways than one. Subsisting on fat-laden fries, sugar-filled drinks and salt-packed convenience foods can leave you sluggish and weak. You drag all day and hit an afternoon slump, and your body demands more sugar for energy. Enjoying a variety of vitamin-, mineral-, and fiber-packed foods, on the other hand, builds a strong body and lets you power effortlessly through the day. A well-balanced diet can also help you fight off colds, daily stressors and disease.

It's not hard to turn things around. Here's a look at nutrition basics, a practical and delicious sample menu, and a review of ways to put ideas into action.

Nutrition basics

• Don't skip meals. Missing meals is a bad idea no matter what your reason. No time? Make time. Trying to lose weight? This won't work. Skipping meals leads to overeating later in the day.
  
  In addition, the body becomes very efficient to prevent starvation. Translation: Your metabolism slows down and stores more fat. Finally, without the continuous energy food supplies, you become run down and more susceptible to sickness.
  
  The solution: During the day try to eat every three to four hours. That means breakfast, perhaps a snack, lunch, a snack, then dinner.
  
  
• Eat breakfast. Certainly every meal is important, but the first meal after a long night's rest is crucial in many ways. It's the first shot of energy to rev you up and get your day started.
  
  Breakfast is also a great opportunity to eat your first servings of calcium-rich dairy foods, fruits, and whole grains -- common ingredients in morning meals. A good breakfast also helps you steer clear of sugary and high-fat fillers from vending machines.
  
  
• Eat protein or a little "good" fat with your carbs. No need to avoid carbs altogether, just don't overdo it. Pairing protein-rich foods with your carbs makes this task easier.
  
  Carbohydrates provide much-needed energy to your body; however, they are digested quickly, leaving you feeling hungry soon after eating. Bagels and muffins for breakfast, candy bars for snacks and large portions of pasta and rice at lunch and dinner become an unending cycle resulting in hunger pangs and the need for a pick-me-up. Proteins digest more slowly; therefore you feel satisfied longer.
  
  The solution: Enjoy complex carbs in moderate amounts and along with high-quality protein or "good" fats (monounsaturated or omega-3). Instead of a bagel and cream cheese, try an English muffin with peanut butter. Instead of a candy bar, how about dried cranberries and walnuts or almonds? Instead of a big bowl of pasta, dish out three-quarters a cup of whole-grain pasta along with a grilled chicken breast.
  
  
• Break down your dish. Chances are your dinner (or lunch) plate looks like this: a pile of meat, chicken or fish and a pile of rice, potatoes or pasta, and on a good day maybe a smidgen of vegetables or a salad on the side.
  
  Well, it's time to put your math skills to work. Divide your plate into three parts. One quarter is for the protein of the meal -- meat, chicken, beans, etc. -- 3 ounces or about the size of the palm of your hand. One quarter is for the starchy foods --rice, potato, corn, etc. -- about a half cup. And the remaining half should be loaded with fruits and vegetables. With the exception of the starchy vegetables such as corn, peas and potatoes, vegetables can be eaten as often as and as much as you want. They help fill you up but contribute few calories.

NEXT PAGE: Sample menu