These tips come from tried and true nutritional research. They are things I learned years ago that have stood the test of time, unlike many of the nutrition trends that come and go so often.

1. Drink water. We are bad about drinking our calories in cokes, lattes, teas and juices. Drinking calories is a quick way to consume excess calories. Plus, this usually guarantees we aren’t getting enough water.

Water is vital to many of the body’s functions. The baseline amount most people need is half your body weight in ounces of water. So, if you weigh 160 pounds, you need a minimum of 80 ounces of water a day. But if you get sweaty from a workout, gardening, walking the dog, etc, you’ll need more than that.

I recommend getting a reusable water bottle so you can keep track of the ounces you’re drinking. For that 160-pound person, buy a bottle that holds 40 ounces, fill it up and drink it twice.

2 .Eat breakfast. Many people skip breakfast. But this is not good for the body and usually leads to eating more calories later in the day. While you sleep, the body goes without food, and when you wake up, you literally need to break the fast — that’s what breakfast is! Your body needs the energy to get up and going in the morning after a night’s rest. Even though you’ve been asleep the body is still burning calories to function, though not as actively as when you’re awake. Eating within an hour of waking up is best for your body to get going and ready for the day. So fuel your body in the mornings with a well-balanced breakfast.

Next month: tips on sugar and eating carbs, fats and proteins.

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Lainey Greer is a PhD student at The Southern Baptist Theological Seminary