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It's a basic truth of life - to survive, one must eat. But eating, like all other things that need to be done with discipline, should not be among the most misused and abused daily necessities. As the popular saying goes, "eat to live and not live to eat."

Unhealthy weight gain and its associated side effects can be avoided by anyone who sets their mind to it when proper eating and healthy lifestyle choices are adopted.

Firstly, please note that practices like starving yourself and skipping meals should not be an option. In fact, these short-sighted measures can only lead to slowing of your metabolic rate, leading to more complications.

Instead, just remember these rules: Eat less but more often; engage in daily exercise; and most importantly, exude a happy disposition in life. Make the choice to find joy in what you do, rather than finding fulfillment in food.

The biggest secret that you should know: Eating in moderation assures gradual weight loss. So, there is no need to starve yourself to achieve that x number of pounds that you wish to lose. Instead, go and eat.

Eating in moderation for three to five times a day helps - provided you make fruits and vegetables the focal point of your meals. With this in mind, what food should you eat and avoid?
But what to eat?

1. Eat plenty of fruits and vegetables, especially dark green leafy vegetables.

2. If you can, invest in organic eggs and low-fat cottage cheese.

3. Eat nuts like macadamia nuts, walnuts, and almonds.

4. Eat omega-3 rich seafood like mackerel, sardines, anchovies, and salmon.

5. Poultry, like organic chicken and turkey, are healthy.

6. Go for protein food before eating anything sweet.

7. Dried fruits are high in anti-inflammatory fiber and anti-oxidants, but are high in sugar and calories as well. So if you want to eat dried fruits, mix them with oatmeal or yogurt.

8. Avoid baked goods like rolls, bread, and cake; stay away from soft cheeses; and vegetable oil (except virgin olive oil and virgin coconut oil); pasta and noodles (go for multi-grain instead).

9. Drink plenty of water. Not only will water help you feel fuller and more satisfied but it will also flush your body of accumulated toxins and help rid it of unnecessary retained fluids.

Burn it! In reality, anything we put in our mouth has calories in it. So eating in moderation gives you more opportunities to burn what you eat. Eating more or less will not help anyone become fit and healthy unless you also undertake some physical activity to burn some of the calories that you ingest.

If you have led a previously sedentary lifestyle, simple changes such as taking the stairs rather than the lift or walking for 10 minutes a day can be all that is required to start producing results.

Once you have made some progress, your body will start to become stronger and fitter, and so you can gradually increase your activity level on the way to your ultimate health and fitness goal.

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