Write an article based on this summary:

Monitor calories. Eat a balanced diet. Go for nutrient dense foods. Limit processed foods. Drink adequate fluids.
Part of getting a nicer and healthier body may be to lose or gain some weight. Being at a healthy weight will help you look great, but also make sure that you're a healthy person. If you're either underweight or overweight you're at increased risk for a variety of health issues. Underweight individuals are at increased risk for infection, osteoporosis and other nutrient deficiencies, hair loss and loss of lean muscle mass. On the other end of the spectrum, being overweight can lead to increased risk of diabetes, high blood pressure and heart disease. To find out how many calories you need each day, input your height, age and gender into an online calorie calculator. This will give you an idea of how much you should be eating daily. If you want to lose weight, try subtracting 500 calories from your total calorie goal. This generally results in a 1-2 pound weight loss each week. If you're interested in gaining some weight, try adding in about 250 calories to your total goal. You'll generally gain about 0.5-1 pounds per week. When you're trying to lose weight and improve the health of your body, it's important to focus on consuming a well-balanced and nutritious diet. A well balanced diet is one which contains foods from all 5 food groups most days. In addition, you should eat a wide variety of foods from within each food group as well - this helps with the overall variety of your diet. When you consume a well-balanced diet you will most likely consume adequate amounts of each nutrient that you need each day. It also reduces your risk for any possible nutrient deficiencies. Also follow appropriate portion sizes of each food and include the right amount of servings daily. Include a serving of protein foods at each meal, 5-9 servings of fruits and vegetables each day and 2-3 servings of whole grains daily. One serving of protein is 3-4 oz, 1/2 cup of fruit, 1 cup of vegetables or 2 cups of leafy greens, 1/2 cup or 1 oz of grains. When you're trying to eat healthier to support a nicer body, try to choose more nutrient dense foods. These types of foods will help support any weight loss but also support a healthy body. Nutrient dense foods are those that are relatively low in calories, but very high in nutrients. They could contain a lot of fiber, vitamins, minerals or antioxidants. Examples of nutrient dense foods include: berries, dark leafy greens, tomatoes, sweet potatoes or yams, lean proteins, legumes and nuts. In regards to fruits and vegetables, those that are darkly colored or more saturated in color are generally higher in nutrients. For example, spinach is much more nutrient dense (and darker in color) compared to iceberg lettuce. Try to limit higher fat, higher calorie processed foods. These foods may cause you to eat too many calories or consume fewer nutrients than you need each day. Although not all processed foods are considered unhealthy, many contain higher amounts of fat, sugar, sodium and overall calories. When you eat many of these foods you'll increase your risk for weight gain. Stay away or limit processed foods like: pastries, candy, desserts, fried foods, processed meats, frozen meals, chips and crackers. In addition, foods that are overly processed and made from white flour have recently been associated with increased acne flare ups. If you want to maintain a clear face and body from acne, limit these foods. It's very important to drink adequate fluids everyday. It can help maintain your hydration status and help you lose weight. Most health professionals recommend consuming at least 8 glasses of water daily, but even up to 13. It'll depend on how active you are in addition to your age and gender. Drinking water has also been associated with more controlled hunger and a decreased desire to eat or snack. This may help you stick to your weight loss plan. Stick to clear, no calorie fluids. These will be the most hydrating. You can try: water, flavored water, black decaf coffee or unsweetened tea.