Front loading your day with healthy calories like protein, fruits and dairy can help keep you full and energized.

Avoid eating heavy meals before bedtime and have nutritious snacks throughout the day.

These few tips go a long way to create healthy eating habits.

Eat several small meals during day and concentrate your most of your calories in the morning so you’ll have time to burn them off before going to sleep.

Breakfast
The Foods
Dairy, eggs, whole grains, and fiber. If you usually skip breakfast, start with a glass of milk or a slice of cheese with whole-wheat toast. Or, if you wake up ready for a meal, have walnut-flaxseed oatmeal with some yogurt and blueberries.

Lunch
The foods
Vegetables, beans, fruits, nuts, and whole grains. Think soups and salads.

Dinner
The foods
Leafy greens and other vegetables, lean meats, fish, beans, and legumes.

Snacks
The foods
Yogurt, berries, walnuts, red bell peppers with cottage cheese, whole-grain cereal with milk, and apples and cheese.