How do you follow that long list of "consumer friendly" instructions on food and exercise? Should you stick them to your fridge? Write a new one on your hand each day? Chant them in your sleep? Find them in your Alphabet soup? There must be some better options!

If you’re looking for some easier ways to follow the Dietary Guidelines, read on. ..there are just 3 simple steps:

1. Consume nutrient-dense foods
"Consume a variety of nutrient-dense foods and beverages within and among the basic food groups."

To follow this guideline you need to know what a "nutrient-dense" food is. A nutrient-dense food is one that supplies a significant amount of the six nutrients (carbohydrates, fat, protein, vitamins, minerals, and water) for the number of calories consumed. For example, an apple is nutrient-dense because you get carbohydrates, vitamins, minerals, and water for less than 100 calories. A can of coke, on the other hand, is not; you consume only added sugar, caffeine, preservatives and water for 160 calories.

When you’re trying to figure out the nutrient density of a food, a good rule-of-thumb is to ask yourself how processed a food is. In general, the more "whole" a food is, or the closer it is to its "natural" form, the more nutrient-dense it will be. For example, a potato is more nutrient-dense than a bag of potato chips.

If you follow this guideline and opt for nutrient-dense foods you’ll find that you feel fuller for less calories. This helps with weight control.

Altadrine Soup, by Alta Care Laboratoires, Paris is a fibre based, organic, easy and quick to prepare nutrient-dense food supplement. Altadrine Soup is packed with minerals, vitamins and nutritious substances and contains very few calories. Altadrine Soup may replace a meal, or even a snack, and one may have as much as he or she desires…
Simply mix 5 tablespoons of Altadrine Soup in a bowl of boiling water, stir well…and eat up! Feel free to season Altadrine Soup to your liking – salt, pepper, curry…Altadrine Soup contains no added salts or sugars and the taste is completely neutral.

2. Balance calories in with calories out
"To maintain a body weight in a healthy range, balance calories from foods and beverages with calories expended."

"Calories expended"? Sound like you’re doing your monthly budget? Actually, that’s a great way to apply this crucial guideline – only in this case you don’t want to save anything; this is strictly an expense account!

Every day you have a certain "budget" in your "calorie account". This is the number of calories you need to live and grow at a healthy weight and is based on factors such as gender, age, height, and weight. It usually ranges from 1200 to 2000 calories per day. Your aim is to keep that calorie account as balanced as possible. So, if you spend a few extra calories, i.e. by exercising more than usual, you can top off your account by eating some more. If, on the other hand you add more calories to your account by eating too much, you need to go out and spend the extras on some exercise!

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