The internet, diet books, even the food pyramid can leave a woman dumbfounded if trying to lose weight and feel great. But a newly released report finds that incorporating just six simple things into a woman’s diet can make healthy eating, easier.

Marjorie Chutkhan is a clinical dietician for Lee Memorial Health System and says the first should be lean meats. “Make sure you are including fish. Fish generally low in fat, but fish which has high amounts of omega 3s like salmon, halibut, should be included in their meats as well,” explains Chutkhan. The second: nuts and soybeans. And third: good fats. “We need to choose more unsaturated fats like olive oil, canola oil, peanuts, avocado, and stay away from saturated fats,” says Chutkhan. Dieticians also suggest incorporating more fruits and vegetables into your diet. The new recommendation: 5 to 9 servings each day. A daily dose of calcium such as low fat yogurt or skim milk as well, and finally fiber. “Whole grains are very important, so when you are choosing things like breads, you are going to choose whole grain bread which as 100 percent whole wheat as the main ingredient,” says Chutkan.

Six key ingredients for better health.