For the 'casual' health conscious like myself, heres three simple rules that will make a difference-
1- Eliminate added sugar from your diet, as far as possible. Refined sugar is nothing but an insidious, addictive, low grade poison. If you've got kids, try and keep them from becoming addicted. If you live in Thailand, Lord help ya.
2- Only one complex carb per meal. That means Rice
Or noodles with Asian, spuds
Or bread
Or pasta with western food. Remember that bloated feeling, after a few pints and all that, off to the local Ali's for a madras, a vindaloo (with spuds), some tandoori- with pilau rice and nan bread, of course. Start it off with an aloo gobi too (spuds). Remember that bloated, slightly bilious feeling feeling afterwards? If your digestive system could speak to you, you sure wouldn't enjoy it.
3- Veges,veges, veges. As your body weans itself off it's sugar addiction, you will probably find yourself enjoying veg more. I did anyway. There is nothing healthier than raw fresh veges.
Don't stress out though, trying to follow these rules to the letter. Thats another big killer.