Dieting for weight loss simply doesn't work. For some people, it actually results in weight gain over time. Studies have shown that people are more likely to binge after a period of restricted eating. But many of us, including those who have been dieters in the past, may wish to improve our nutrition and eat healthier foods. For people with possible physical and emotional damage from years of dieting, it is more productive to give yourself permission to eat than to impose restrictive rules. So most of these guidelines suggest what you should eat rather than what you should not eat.

1. Eat a variety of foods. It's important, and more pleasurable, to vary your diet. There are so many delicious foods in the world. Don't restrict yourself to just a few.

2. Balance your nutrients between carbohydrates, protein, and fats. Many people eat mostly carbohydrates, and need more protein to balance. Others overeat protein, and need more carbs. Fat in moderation is an important nutrient and makes food satisfying. Low-fat diets can be dangerous to your health.

3. Eat vegetables. Human bodies are designed to get a lot of their nutritional requirements from vegetables. The goal is 5 servings a day, but eat whatever you can manage.

4. Eat fruits. Fresh, frozen, canned, whatever. Just don't count the fruit in jelly or granola bars. Fruit is delicious, satisfying, and nutritionally essential. It also helps satisfy the sweet tooth.

5. Eat beans. Beans are high in protein and fiber and full of nutrients. Also delicious. If beans make you gassy, use Beano.

6. Eat fish. Of all the animal sources of protein, fish has the best balance of nutrients. It also has fish oil, which is very good for health. If you hate to cook, eat canned salmon, tuna, and sardines.

7. Eat whole grains as part of your total carbohydrates. Whole grain has essential nutrients that white flour lacks. Try to eat two servings a day of whole grain, and then don't worry whether the rest of your carbs are whole or refined.

8. Eat monounsaturated fats more, and saturated fats less. Foods high in mono fats include nuts (also great nutrition for other reasons), avocados, olives, canola oil, and olive oil. Don't avoid butter completely, but try extra light olive oil on baked potatoes, or fry in half butter and half oil.

9. Eat less salt. This is tough, because prepared foods, fast foods, cheese, and deli meats are all very high in sodium. Try buying lower sodium products, and train your taste buds to need less salt.

10. Eat natural forms of sugar. Refined sugar is just empty calories. Our bodies need more nutritional foods like fruit. It can be difficult to cut down on sugar since it easily becomes a habit, and since it is the symbol of what is denied to us on diets. Use the money you would have spent on sweets to treat yourself to the finest and most delicious fruits.

11. Drink plenty of liquids, especially when it's hot. Water is essential for good health.

12. Fill your plate with good nutritious food, and remember, it's also important to eat for pleasure!