Everyone knows that healthy food is the key to get a good shape and vitality. However, in our busy daily lives, most of us aren’t aware of what we eat. See the two mains steps.

Unwrap less and peel more. Adjust your nutrition with whole foods in their natural state and avoid processed foods. Choose more vegetables, fruits, whole grains, healthy proteins and fats. Get away from refined grains, additives, preservatives, unhealthy fats and large amounts of added sugar and salt.

Avoid foods with labels. Raw foods aren’t sold with labels, but if you’re gonna buy a yogurt, for example, choose that one with less ingredients. Be afraid those highly refined foods with ingredients you'd need a lab technician to help you pronounce. The more raw, the better. In the case of yogurt, pick the plain one.

For punctual results, whether it's losing fat or gaining lean mass, consult a nutritionist.