1. Find out what you need.
Get personalized nutrition information based on your age, gender, height, weight, and physical activity level.
2. Enjoy your food but eat less.
Use a smaller plate at meals to help control the amount of food and calories you eat. Take time to enjoy smaller amounts of food.
3. Strengthen your bones.
Choose foods like fat-free and low-fat milk, cheese, yogurt, and fortified soymilk to help strengthen bones. Be sure your morning coffee includes fat-free or low-fat milk.
4. Make half your plate fruits and vegetables.
Add fruit to meals as part of main or side dishes. Choose red, orange, or dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for meals.
5. Drink water.
Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day.
6. Eat whole grains more often.
Choose whole grains like brown rice and whole-grain pastas and breads more often. Foods with a high-fiber content can help give you a feeling of fullness and also provide key nutrients.
7. Learn what is in foods.
leUse both ingredient and Nutrition Facts labels to discover what various foods contain. SuperTracker’s
Food-A-Pedia makes it easy to compare nutrition information for more than 8,000 foods.
8. Cut back on some foods.
Cut calories by cutting out foods high in solid fats and added sugar. Limit fatty meats like ribs, bacon, and hot dogs. Choose cakes, cookies, candies, and ice cream as just occasional treats.
9. Be a better cook.
Try out healthier recipes that use less solid fat, salt, and sugar. Eat at home more often so you can control what you are eating. If you eat out, check and compare nutrition information. Choose healthier options such as baked chicken instead of fried chicken.
10. Be active whenever you can.
Set a goal to fit in at least 2 1⁄2 hours of moderate physical activity in your
week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week.
– U.S. Department of Agriculture, www.choosemyplate.gov