It is never too late to become more aware of ways to incorporate better nutrition and health into your life. Making smarter choices at every meal will certainly help. However for most people, the trouble comes from not knowing which foods are the right foods to choose.

At least half or about three of the servings of grains you eat each day should be whole grains. Whole grains include all parts of the grain kernel, the germ, bran and endosperm, not just the white flour that is in most foods. Oatmeal, brown rice, barley, and 100 percent whole wheat products are a few examples of whole grains.

Most people do not eat enough vegetables, but especially the dark green or orange vegetables. If you can eat one large salad at lunch plus a few vegetables at dinner and for snacks, you will be making a wise choice.

If you look for variety in what you choose eat, consider fresh whole fruit. Fruit can be included in all meals. Start with strawberries for breakfast, eat an orange for snack and end your day with an apple or banana.

It is recommended that most people drink three glasses of skim milk each day. If you do not like milk, consider yogurt as an alternative. Dairy foods that are low in sodium and fat, but high in calcium are a great choice.

Most Americans get more than enough protein, especially when it comes to meat. However, other foods such as, beans, legumes, fish and nuts, are packed with protein and are usually lower in saturated fat. Try replacing meat with one of these options the next time you sit down to a meal.

Visit www.mypyramid.gov to find out what foods and exercises are right for you based on your sex, age and activity level. For further information about all of the topics outlined above, contact your county Extension office.