Nowadays, our busy schedules make it hard to find time to take care of ourselves by eating healthfully and exercising. We consulted nutrition, health and fitness experts to come up with seven simple steps to take for better health. Our tips keep hectic lifestyles in mind and promote the two basics of a healthy diet: balance and variety. You can find more information like this in the book, Great Adventures in Food (St. Martin's Press, 2000), by FoodFit founder and CEO Ellen Haas.

Step 1: Breakfast is a habit to cultivate.

Research shows that breakfast-eaters consume fewer calories at lunch and dinner and are less likely to snack compulsively the rest of the day. What you have for breakfast matters. A study found that people who kicked off the day with eggs or pastries ate more saturated fat throughout the day than people who had cereal and fruit for breakfast.

• A breakfast that's high in fiber and carbohydrates but low in fat gets your metabolism moving faster. Breakfast skippers burn fewer calories.
• Good grab-and-go breakfasts are a banana or a bag of dry cereal such as oat squares (oats lower "bad" LDL cholesterol levels).
• Mix berries into plain yogurt for a calcium and antioxidant boost.
• If you're opting for an energy bar, check the label carefully and pick the one with the least calories and saturated fat.

Step 2: Think "portion control" — size it up!

Don't feel you have to clean your plate when you're eating out. Most meals are a lot larger than the average adult requires. Try splitting dinner with a friend. There are so many healthy advantages to eating a balanced diet featuring plenty of fruits, vegetables and whole grains. So make sure you eat enough of them. Remember:

• A serving of meat is about the size of a deck of cards or your palm.
• Be sure to read the food label. Many snacks are sold as single servings but actually provide two servings or more, like a bag of pretzels.
• Substitute one or two "first course" dishes for the main; you'll get a variety of tastes without huge portions.
• Water works. Drinks lots of it at the table to slow eating and hunger.