Healthy eating is mostly a matter of common sense. The point is to consume "fresh foods frequently," prepared as close to their natural state as possible. That pretty much rules out a steady diet of highly processed prepared foods, and batter-dipped and deep-fried fish or vegetables, which might best be saved for the occasional meal, such as tempura at a Japanese restaurant.

Fibre for fullness
One good thing about the fresh-food philosophy is that it produces a diet rich in fibre. Fibre is so beneficial to the body that you really can't ever get enough of it. Not only does fibre make you feel full, which is a benefit for dieters, it also enhances digestion and elimination, which reduces the risk of common complaints such as constipation or gallstones. More importantly, fibre helps prevent colon and breast cancers.

You get both types of fibre (soluble and insoluble) in a varied diet that includes many common foods: apples, oranges, grapefruits, cabbage, carrots, dried beans and peas, root vegetables, celery, oats, barley, wheat, and cucumbers, to name a few.

1200 calories and holding
Fresh fruits and vegetables are a prominent feature of the Nutribar diet plan printed on the inside of each package. Each day's menu plan includes 5 to 11 servings of fruit and vegetables a day (but not more than 3 fruits daily), which is slightly more vegetables than recommended by Canada's Food Guide.

During a diet, it's important to include grain products, but equally important to limit the amount of grain products you consume. Nutribar's plan includes 2 to 4 servings of whole grain and enriched products per day. (Don't substitute highly processed cereals. You need the benefits that derive from natural grains.) After your weight loss, you can return to a maintenance diet of about 6 servings of grain products a day.

Although we've learned to fear the word "fat" in recent months, be aware that your body requires some fat each day for proper functioning.

Considering the very small amounts of fat called for in the Nutribar plan, it's perfectly alright to indulge yourself with the taste of real butter wherever diet margarine is specified. (The only way to make a lifelong commitment to healthy eating habits is to overcome one's fear of certain foods. Nutrition experts agree that moderation is still the key.) Or choose a non-hydrogenated tub margarine to reduce the health risks associated with trans-fatty acids produced when vegetable oils are chemically manipulated to harden them, which is how stick margarine is made.

Each Nutribar daily menu, including the Nutribar Powder and/or Bar, averages approximately 1200 calories a day. For variety, you can substitute Nutribar Fruit Drink or Nutribar Yogurt Fruit Drink, for your meal replacement bar.