How can I eat healthier, with what I already have in my kitchen?

-Eat less food with sodium, increase water intake.

-Drink water with every meal because water doesn't have any sugar. So substitute that with sugary drinks and soda. You can even make a smoothie! It's very simple.

-Eat more vegetables and fruits. Half of your plate should be green! Celery will actually help you lose calories because it takes energy to digest the cellulose in celery. The greener the vegetable the better it is for you.

-Throw away any packaged cookies and crackers or chips, they have tons of preservatives that contain trans fat (trans fat is the bad fat). For a snack have an oatbar, apple sauce, fruits, or any dessert that's home made.

-Try whole wheat bread and rice. I think they taste really good, they taste healthy, they taste fresh.

-For lunch you can have carrots, baked/steamed vegetables and a ham/cheese/tomato sandwich

-Since you are lactose intolerant, try soy milk. It has the same nutritional values as regular milk. I'm actually not lactose intolerant but I hate the way milk tastes and I always drink soy milk.

-You can still have junk food every now and then. It's hard not to. You can eat out every now and then.

My parents and I are all lactose intolerant but that doesn't stop us eating healthily.

Eat plenty of fruit and vegetables to get your 5 a day. Although fruit is good for you, you should be eating more vegetables as these contain just as much fibre and vitamins, but less sugar and acid. Fibre fills you up and stops you wanting so much to eat, so as well as eating fruit and vegetables try and eat high fibre carbohydrates. These include brown/wholemeal bread, bran flakes and museli, brown rice, ryvita and wholemeal pasta. I find them just as tasty as white foods!

When eating meat try to go for skinless chicken and fish and eat mostly white meats rather than red. This reduces calories and cholesterol. If eating eggs, try just having one or no yolks when making omlettes etc, as ALL the fat is found in the yolk and so egg whites provide filling protein with no fat!

Don't ever skip breakfast as it can make you more hungry and likely to snack. If you are prone to snacking try and replace junk food with healthy break bars and fruit.

To get enough calcium without dairy try having lots of broccoli as this suprisingly contains plenty of calcium! More calcium rich foods are kidney beans and sesame seeds. You could also take calcium, vitamin A, B and D tablets and iron tablets to ensure you stay healthy and nourished.

Instead of using salt, try onion, garlic and herbs and spices when cooking as this will reduce your blood pressure.

If you are still hungry after a meal, wait 20 minutes before snacking or eating pudding, as this is how long it takes to digest food and so you may feel hungry until then. If you want something sweet at the end of your meal have some fruit or soya yoghurt with nuts and honey.

You should always combine your diet with plenty of exercise so find a sport you enjoy!

you could trade any drink with suger for water and when your make your plate use a small plate that will give the illusion of alot of food but actually its not and dont use salt :)) im 14 and i lost 3 pounds in a week doin this

Eat how you normally eat, just cut your usual portions in half. Skip the fried foods, and don't eat alot of carbs. limit yourself to two pieces of bread or less.