Any good nutrition plan is more than just counting the calories in your meals; it's maintaining a good balance between nutrients and calories.
Every food contains energy which is measured in calories, a unit of heat.
Your body burns calories to do all the things you need it to do and remain alert all day.
Nutrients are the chemicals that make up our blood, tissue, and organs.
The caloric intake and nutrient requirement varies with each individual.
Depending on age, sex, weight, and activity level, a good nutrition plan will provide your body with enough calories and nutrition to function and maintain a healthy body weight.
Regardless of these variables, there are five fundamentals of any good nutrition plan.

1. Drink plenty of water:Most people forget out bodies are composed mainly of water.
   Not hydrating well enough can leave you fatigued and weak.
   Many people also confuse thirst for hunger and eat when they should be drinking.
   Most nutritionists recommend at least eight full glasses of water throughout the day.
   It's also important to point out that your body can't take a large amount of fluids at once.
   You should portion out your water throughout the day.
   
2. Avoid empty-calorie foods:Avoid junk food.
   These foods are heavy in calories but low in nutrients.
   Alcoholic drinks, candy, soft drinks, fast foods, white bread, butter, and margarine.
   These foods can be summarized as all the cost of eating with none of the benefit.
   
3. Eat nutrient-dense food:These foods are the complete opposite of empty calorie foods.
   They are rich in nutrients and low in calories.
   Examples of this include eggs, peas, beans, fruits, vegetables, soy products, whole grains, seeds, nuts and lean meats.
   These foods will provide your body with what it needs to operate at peak efficiency while reducing the damage to your midsection.
   
4. Plan meals in advance:The largest problem to sticking to any sort of health plan is deciding what to eat and resisting the many unhealthy temptations around us.
   Our society is peppered with fast food establishments and vending machines.
   It's important to remember that most establishments prepare foods for taste first and nutrition second, and in some places it's a distant second.
   By preparing meals in advance you can control what goes in your meals and portion out your meal plan.
   
5. Eat smaller portions often:By eating smaller portions of food more often you will feel less hungry in between meals and not deprived.
   When people only eat, let's say, two large meals per day, their bodies go into a starvation mode and try to hold on to calories..
   By eating every three to four hours you keep your body from storing as many calories (as fat) because your body has a steady supply of food to use for energy.
   
6. Keep a food record:To better improve what you're eating and when, you first need to know what your current food plan looks like.
   A good way to do that is to keep a pencil and notebook handy as you go about your day.
   For at least a week, record everything you eat, when you eat, and maybe how you feel after you eat.
   By analyzing your eating routines, you can discover both the good habits you practice as well as those that regularly route high-calorie, low-nutrition food in your mouth.
   Keeping an ongoing food record while trying to establish better eating habits can make you accountable to yourself and discourage mindless eating.